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-
Accessory work Workout
3 rds:
8+8 Front rack Reverse Lunge (with kb's)
8-16 V-sit ups
8+8 One hand Push press (with Kb)
Rest as needed... -
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CFPORVOO WOD 3.1.2019 Workout
10 min AMRAP
10+10 kb snatches 24kg/16kg
5 cleans 75kg/50kg
10 front squats 75kg/50kg -
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Omatoimi ekstra Workout
2-3 rounds of :
8-10 hip thrust , stop at top. Men 50-60kg and women 35-45kg.
10-20 hollow rocks
10+10m banded monster walk
rest 3-4 min bwn rounds -
Friday accessory work Workout
Three sets of:
Bulgarian split squats x 10 reps each leg (loaded if needed)
-Rest as needed-
Weighted plank hold for 60 seconds (scaled if needed)
-Rest as needed-
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"Fair Share" Workout
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Power Clean + Squat Clean + Jerk Strength
WEIGHTLIFTING
Power Clean + Squat Clean + Jerk
Every 90sec for 12 set. Add loading after 3 lifts. Last 3 sets around 90-95% of your daily conditioning.
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Strength work Workout
STRENGTH
4 rounds, rest as needed between
1) 5 Behind the Neck Snatch Grip Press
2) 5 Weighted Pull-Up
3) 5-10 GHD Hip Extension, TEMPO 3013 (3sec down, straight up, 3 sec hold in the top position)RPE 4
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3 rounds / 15min. Workout
- Front rack Reverse lunge with band: 12+12
- Dip support hold: 20-30s.
- KB Z-press: 6-8/hand (alt.)
- Strict T2B: 6-8