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-
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CFPORVOO WOD 1.4.2019 Strength
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Strength Strength
A,Front squat heavy single
-20 mins to build up
-no need to max out if you feel tired
B,
Drop to 70-75% of A and do
every 90 sec 5 reps for 5 sets -
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Gymnastic Strength Workout
3 sets of:
4-10 Strict Chinups
4-10 Strict Ring Dips
4-8 Strict Knee-to-elbows -
12x2 Power Clean Strength
12x
1-6 Every 45sec
7-12 every 60sec2 Touch and Go Power Cleans
• Start at about 70% of 1RM and work up to heavy of the day -
Engine bias - Viikko 6 (1/3) Workout
5 Rounds, every 5:00
25/20 Calories row
5 Thrusters with DB’s
10 Box step overs with DB’s 24/20”
5 Thrusters with DB’sTavoite saada kierros valmiiksi 3:00 minuutin nurkille.
Harjoitellaan taas perusasioita ja tasaisen tehokasta suoritusta. Soudussa yksi happi per veto, mikä korostaa rauhallisen tehokasta aloitusta. Thursterit ja box step overit tehdään sitten putkeen mahdollisimman nopeasti. Skaalaa puntin painoa siten, että saat juuri tehtyä thruster+box step over -kombon putkeen.
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Deadlifting Strength
Deadlift x 5/4/3 @ 20X0 + Eccentric sets 2x5 @ 60X0 reps
Rest 3 minutes between setsHuomioi erityisesti nuo 6 sek laskut että asento ei valu huonoksi
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WOD 31.1 Workout
WOD (S):
AMRAP 11
30 DU
7 T2B
14 DB/KB frontrack lunge15-12-9
HSPU
hang power clean 60/402 rounds for time
20 back squat 60/40
20 burpeeRest 5 min between workouts, total time cap: 40min