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-
VOIMA/TEKNIIKKA after WOD Workout
Gymnastics Conditioning
Ninjas: EMOMx7: 12 unbroken kipping HSPU
Advanced: EMOMx7: 9 unbroken kipping HSPU
Intermediate: EMOMx7: 6 unbroken kipping HSPU
Beginner: EMOMx7: 3 unbroken kipping HSPU -
Engine - Strength Work Strength
5 rounds, rest 1-2min between movements
Squat Clean + 4 Front Squat AHAFA
6+6 Single Arm KB Press
10-20 GHD Sit-Up
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MB Partner WOD Workout
Med.Ball Partner WOD
50-40-30-20-10reps of:
Wall Balls
Partner MB Situps
MB Ground to Overhead
20x10m Shuttle Run with MB after each round! -
EMOM15 Workout
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Partner sprints Workout
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Gymnastics and Stretching Workout
Gymnastic movements 20-30min
(Katso video)
Stretching for 30-45min
Ohje: Katso vinkkivideo voimisteluliikkeistä tai kehittele oma jumppa. Venyttele 30-45min, älä unohda tätä osaa!
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CFPORVOO WOD 26.4.2017 Workout
3 rounds
10 wall balls 9kg/6kg
10 burpee pull ups
10 kb swings 32kg/20kg
10 behind the neck press, sitting 40kg/25kg
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WOD 2.5 Workout
EMOM 20
1: 0:45s of rowing*
2: 1 rope climb + 5-10 pull ups
3: 0:45s of burpees**
4: 5 HSPU + 5-10 push ups
5: Rest