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

Every 90s Workout

Odd min
8 x Good Mornings
Even min
12 x reverse lunge w/barbell
Beep test Workout

http://en.wikipedia.org/wiki/Multi-stage_fitness_test

20m course. Miss three beeps and you are out.
Accessory Workout

KB Front Squat 4x6
4s pause @ bottom

Partner Leg throws
3-4x 10-20
Tiistai 20.8. Workout

Optional accessory:
3 Rounds
Seated dumbell French press 6
Barbell biceps curl 6
Ghd Sit ups 8-15
CFPORVOO WOD 15.8.2019 Workout

3 km row
3 km run
4 rounds Workout

400m Run
20 Dumbell Hang Clean & Split Jerks (22.5/15kg)
15 Chest to Bar Pull-ups

(Time cap: 20min.)
Cluster Strength

Cluster

15min time to find heavy 1 rep max for the day
Takomo Build It #46 Workout

10-9-8-7-6
Hip thrust with barbell
Single leg DL with KB
Push up
Single arm row/side
Bicep curls with barbell

Midline:

3 rds:
25 sec hollow hold
26 reps heel touches
rest 45-60 sec
CFPORVOO HSPU Week 9 Workout

1A) strict HSPU 5x3
1B) behind the neck pull ups 5x3
Deadlift Strength

Heavy Set of 2

Need a training program?

Every 90s Workout

Beep test Workout

Accessory Workout

Tiistai 20.8. Workout

CFPORVOO WOD 15.8.2019 Workout

4 rounds Workout

Cluster Strength

Takomo Build It #46 Workout

CFPORVOO HSPU Week 9 Workout

Deadlift Strength