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-
Ke 12.8.2020 Penkki Strength
Penkki 2x2x92%
Pystysoutu käsipainoilla 3x15-25
Penkki 3x3x80%
-1s stopeilla -
Accessory work Workout
Accessory work
3-4 rounds of:
50m D-ball carry / 2x KB front rack carry (50m=2x räkki ympäri)
16 Plank walk-ups (porraslankku)
12 barbell bicep curls -
”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