Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Gasp'n'Hold Workout
E2MOM for 8min
1st.
40 Double unders/Speed steps
8 Burpees
Remaining time in plank2nd.
40 Double unders/Speed steps
8 Burpees
Remaining time in side plank3rd.
40 Double unders/Speed steps
8 Burpees
Remaining time in side plank4th.
40 Double unders/Speed steps
8 Burpees
Remaining time in superman hold -
-
CFPORVOO WOD 19.11.2020 Workout
50 kb swings 32kg/20kg
300m run
50 box jumps 60cm/50cm
300m run
50 air squats
300m run
50 floor presses 45kg/30kg
300m run -
-
Rope Climb and D-Ball Workout
CONDITIONING
For time:
5-3-1 Rope Climb (legless start)
5-7-9 D-Ball Ground to ShoulderCash out: 50cal Aribike
RPE 4
Target: use a heavy D-ball
Tailoring Options:
Rope Climb→ decrease rep scheme to 3-2-1
D-Ball→ Sandbag or heavy hang power cleans -
-
Ma 2.11.2020 kyykky Strength
Kyykky 4x3x85%
Yhden käden kulmasoutu 5x8-15 / käsi
Jalkanostot 90asteen kulmaan + maksimi-pito 5x3-5
SitUps 100 toistoa AFAP
-
Painonnosto: Tankoralli week 2/2 Strength
Painonnosto: Tankokoralli (Mirva Salmi)
2 + 2 + 2 Raakatempaus maasta + Valakyykky tempausotteella + Vauhtipunnerrus niskan takaa tempausotteella
Nouse 2+2+2 toiston sarjoilla 2+2+2 maksimiin. Aloita tangolla.
Kun löydät maksimin, tee kyseisellä painolla kompleksi 3x läpi. 90 sec tauko sarjojen välissä.
TC: 45 minAlkuun hyvä tehdä 10 min yleisfyysinen lämmittely.
Pidempään nostaneilla tähän menee lähemmäs 45 min. Jos saavutat oman maksimin jo aiemmin, tee lopputunti mobbailua omatoimisesti. -
"Bergeron open test" Workout
20min amrap:
- 50 wall-ball 3m (N 6kg / M 9kg)
- 50 tuplanaruhyppy
- 40 boksihyppy (N 50cm / M 60cm)
- 40 toes-to-bar
- 30 chest-to-bar leuanveto
- 30 burpee
- 20 raaka rinnalleveto (N 45kg / M 65kg)
- 20 push jerk (N 45kg / M 65kg)
- 10 raaka tempaus (N 45kg / M 65kg)
- 10 muscle-up
-
About Time Workout
For time:
1 x Stairs
21 x Power Snatches
21 x Push Ups
1 x Stairs
15 x Power Cleans
15 x Kipping Pull ups
1 x Stairs
9 x Front squats
9 x Kipping Chest to Bar
- Pick a weight that's challenging for each movement. The weight can increase each movement (e.g. 30/40/50kg)
- Time cap: 22min'About Time' commemorates Svante L achieving 500 workouts at CrossFit Central Helsinki.
