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-
”Cinnamon Swirl" Workout
AMRAP 20:
200 Meter Row/ Run
5 Strict Pull-ups
10 Push Presses 40/30kg
15 Deadlifts 40/30kg -
Endurance WOD Workout
Endurance WOD
At consistent pace for 40 minutes (with a plate)
400 m run with a plate 10/5 kg or 3 min row (400 m = 4x lastauslaiturilta postilaatikolle)
15 sit-ups (10/5 kg plate)
25 m OH walking lunges (with a plate 10/5 kg) (räkki ympäri 1x)
10 ring rows
5 push-ups*Levykiekko ei ole pakollinen, mutta niille vaihtoehto ketkä haluaa vähän extraa vähän!
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CFPORVOO WOD 10.8.2020 Workout
4 rounds
15 kb rack , box step overs 24kg/16kg, 60cm/50cm
15 wall balls 9kg/6kg -
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Cool down Workout
2-3 min light cardio
2+2 min wall pec strech
1+1 min glute smash
1+1 min squat strech -
Power snatch 5 R Strength
Power snatch
5 repetitions.Starts from the ground and catch in a small squat.
Go as heavy as form allows, AHAFA
Post three heaviest fives.
Check that you are posting in the right movement.
! Snatch = catch in a full squat below parallel
! Power snatch = catch in a small squat, almost standing up -
Endurance WOD Workout
ENDURANCE WOD
Every 12 minutes for 36 minutes (3 rounds):
1000 m row / 1000 m air bike / 2000m bike erg
10 burpees
20 push ups
30 KB swings 24/16 kg
40 sit-ups
50 air squats