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

Perjantai 31.5. Workout

Wod
For Time
60 Du
12 Clean and jerk 60/45kg
60 Du
8 Clean and jerk 75/55kg
60 Du
4 Clean and jerk 90/65kg
Optional accessory Workout

Optional Accessory
STRENGTH
2-4 rounds, rest as needed

1) 5+5 DB/KB Windmill
2) 30sec Wall Sit (loaded)

RPE 3 to 3+
CFPORVOO WOD 31.5.2019 Workout

2 rounds AMRAP
1 min HBH UB
1 min ABH UB
2 min row meters
2 min DU reps
Omatoimi ekstra Workout

Ulkoiluna PK-polkupyöräilyä (hr about 65-75%) tai palauttavaa pyöräilyä (heart rate 50-60%) 30-60 minuuttia.
Vaihtoehtona myös uintiharjoitus.
Perjantai 24.5. Strength

Bs 6x2 60-65%
Explosive
CFPORVOO Hang clean week 1.2 Strength

Hang clean 5x2x65%
21-15-9 Workout

Assault Bike cal
Pull Up
Find max clean & jerk complex Strength

Find max clean & jerk complex

find max:
1 Squat clean + 3 front squat + 1 split jerk

find max:
1 squat clean + 2 front squat + 1 split jerk

find max:
1 squat clean + 1 front squat + 1 split jerk

find max:
1 squat clean + 1 split jerk
AMRAP 12 Workout

AMRAP 12 YGIG

8 DB Snatch 22½/15kg
12 Cal Row
8 C2B Pull-up
12 Cal Row
8 KB Swing 32/24kg
12 Cal Row
Rest is overrated! Workout

40s. On, 20s. Off for 12min
Dumbbell snatch 22,5/15kg
Air bike for calories
For reps

Need a training program?

Perjantai 31.5. Workout

Optional accessory Workout

CFPORVOO WOD 31.5.2019 Workout

Omatoimi ekstra Workout

Perjantai 24.5. Strength

CFPORVOO Hang clean week 1.2 Strength

21-15-9 Workout

Find max clean & jerk complex Strength

AMRAP 12 Workout

Rest is overrated! Workout