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

CFPORVOO WOD 15.3.2022 Workout

12 MIN EMOM
ODD 3 bar MU
EVEN 5 floor press 75kg/52,5kg
Deadlift pyramid Strength

Deadlift pyramid 5, 4, 3, 4 and 5 (75 - 85 %)
Hang Power Clean Workout

Hang Power Clean tech.
”CrossFit Games Open Workout 22.3” Workout
Aikaa vastaan:
- 21 leuanveto
- 42 tuplanaruhyppy
- 21 thruster (N 29kg / M 43kg)
- 18 chest-to-bar
- 36 tuplanaruhyppy
- 18 thruster (N 34kg / M 52kg)
- 15 bar muscle-up
- 30 tuplanaruhyppy
- 15 thruster (N 38kg / M 61kg)
Time cap 12min
221021 Perjantai C Workout

Core
On the minute for 5 minutes
5s hollow hold
5 hollow rock
5 v-up / tuck up
5s hollow hold
CFS RUN 4X400 Workout

4X400 juoksu
1min pal
EMOM 6min Workout

1 Snatch @ 75-85%
11.3.2022 Quality&Easy Pace Workout

Quality&Easy Pace 45 minutes for :

12 Hanging Knee Raise /w Dumbbell 22,5/15kg
1:30 Single Unders
10 + 10 Kettlebell Hang Clean + Jerks 24/16kg
3 Rope Climb
12 Cobra Rollouts
50 Calories Any Machine
Sunnuntain Pitkä Workout

6x 8min
(Vuorotellen)

1) Kone

2)

10× 6m viivahölkkä
10× yhden käden R-soutu ja kierto
10× boxilta R-ranka
10×boxilta lantion ojennus
FRONT SQUATS Strength

Front Squat 5x3x80%