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-
Gymnastic Workout
3 rounds
2-3 skin the cats
5+5 windmills
10-20m lizard walking
rest 1-2 min and repeat -
In teams of 3 Workout
For time
2 rounds :
21 bar facing burpees
21 power cleans @ 40/30kg
21 toes to bars / kipping leg raises
21 STOH @40/30kg
63 DU (21 per person) or 126 single unders (42 per person)
2 rounds :
21 bar facing burpees
21 power cleans @ 50/35kg
21 toes to bars / kipping leg raises
21 STOH @50/35kg
63 DU or 126 single unders
2 rounds :
21 bar facing burpees
21 power cleans @ 60/40kg
21 toes to bars / kipping leg raises
21 STOH @60/40kg
63 DU or 126 single unders
Split reps even, 1 works at the time. Scale the weight if needed. Time cap 30minutes. -
Green Garry Purdham Workout
"Garry Purdham” à la WOD Green Style
AMRAP (with a Partner) in 31 minutes
31 Burpees
31 Double-Unders
31 KB Suitcase Deadlifts 24/16 kg
31 Push-Ups
31 Box Jumps (24/20 in)
31 DB Single Arm Hang Power Cleans 22,5/15 kg
31 Air Squats
31 Kettlebell Swings 24/16 kg
31 Single Arm Shoulder-to-Overheads 22,5/15 kg
31 Sit-Ups
31 Calories
31 Wall Balls -
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Morning Intervals Workout
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WOD Workout
Emom 9
1) 8-12 Boxin ylitystä
2) 10-20 Istumaannousua
3) lepoEmom 9
1) 8-12 Burpeeta
2) 10-20 KK-heilautusta
3) lepo -
Strength Strength
Bench press
5x5reps
- 2 sec pause at bottom pos
- shoulder width grip
- 2 mins rest btw heavy sets
- add weight each set -
CFPORVOO WOD 21.9.2022 Workout
Row progression
20 min at under 144 bpm
then 1,6 km as fast as you can -
Keskiviikko 2.11.22. FN Workout
Treeni 2
Warm Up
3:00 cardio machine @easy/mod pace
20m bear crawl
10m inch worm with push up
10m burpee broad jumps
20m lunge walking steps with torso rotation
20m tin soldier walk
10 wall squats
20 ring rows
:20 flutter kicksGymnastic Skills (15 min)
HSPU training
or do
6-8 min emom x - reps off shspu or kip hspuEasy & Treshold Pace Metcon
4-5 rounds of : ( depending how much you got time )
2:00 cardio machine @easy/mod pace
4 sandbag cleans or 6-8 single arm db power cleans (heavy)
5+5 single arm db push press
6-10 kipping pull ups
6-8 barbell OHS