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

Tuesday Technique Workout

Olympic Weightlifting Technique
”Gary Box” Workout
Aikaa vastaan:
- 10 takakyykky (N 85kg / M 125kg)
- 10 burpee-boksihyppy (N 50cm / M 60cm)
- 10 etukyykky (N 70kg / M 100kg)
- 10 burpee-boksihyppy
- 10 rinnalleveto (N 60kg / M 85kg)
- 10 burpee-boksihyppy
- 10 tempaus (N 42,5kg / M 60kg)
- 10 burpee-boksihyppy
Extra Credit 16-11-2018 Workout

1a) KB Curls: 3 x 10. Rest 30s.
1b) Side Plank: 3 x 15s each. Rest 30s.
TGU Strength

4x
3 Turkish get-ups L+R

First all 3 w/ L arm, then 3 w/ R arm. Rest as needed btw rounds. Increase weight after each round.
WOD Workout

"The Chief"
AMRAP 3 mins x 5 sets
3 Power Clean @ 60/40kg
6 Push up
9 air squats

1 min rest between sets
goal : 4+ rounds in each set
Push-ups and squat cleans Workout

5 RFT
15 Push-up
6 Heavy squat cleans
Hang Clean + Jerk Strength

Hang Clean + Jerk
8x1+2 @ 80-85%
Go every 90s.
CFPORVOO WOD 25.3.2019 Workout

deadlift 10-8-6-4-2
weights M: 100kg, 120kg, 140kg, 160kg, 180kg
W: 70kg, 80kg, 90kg, 100kg, 110kg
DU 50-40-30-20-10
Team WOD Workout

Team WOD

In teams of three

5 rounds of: (EMOM 15 min)
1min Double KB cleans 24/16kg
1min Row
1min rest

REST 5 min

5 rounds of: (EMOM 15 min)
1min Double KB snatches 20/12kg
1min DU's
1min Rest

Result= KB Reps
Optional accessory Workout

Optional Accessory:

GYMNASTIC STRENGTH
5 rounds: 20sec ON, 40sec OFF

1) Banded Walk
2) Chin over Bar Hold
3) Ring Support

RPE 3-4

Need a training program?

Tuesday Technique Workout

”Gary Box” Workout

Extra Credit 16-11-2018 Workout

TGU Strength

WOD Workout

Push-ups and squat cleans Workout

Hang Clean + Jerk Strength

CFPORVOO WOD 25.3.2019 Workout

Team WOD Workout

Optional accessory Workout