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

Workout Workout
- EMOM X 16 minutes:
• Min. 0 - 15/12 Cal. Row OR 100 meter Run
• Min. 1 - Walking Lunge x 20 meters (length of the room and back)
• Min. 2 - 15/12 Cal. Airdyne OR 12/10 Cal. Ski-Erg
• Min. 3 - Bear Crawl x 20 meters (length of the room and back)
- Repeat this sequence for 16 minutes. Scale down if needed so that all work gets completed within the minute.
CFPORVOO WOD 14.3.2017 Workout

50 wall balls 9kg/6kg
50 boxjumps 60cm/50cm
30 OHS 45kg/30kg
20 HSPUs
50 cal row
12.3.2017 Workout

Rowing tabata
Back squat 5-5-3-3-1-1-1 Strength

Back squat 5-5-3-3-1-1-1
Engine Strength Workout

4x10/10 Kb or db bent over row.
Back squat Strength

Back squat: 5 - 5 - 5 - 4 - 3 - 2 - 1
palauttelujuoksut Workout

3 x 400 m juoksu, palautellen
Hangin' Chipper Workout

25 Hang Power Snatches @35/25kg
600 Meter Run
35 Thrusters
600 Meter Run
25 Hang Power Clean
tempaus+valakyykky EMOM Workout

10 min EMOM

Odd: Hang stnatch + overhead squat 75-80 %

Even: 12 x weighted box jump (60/75)

Use a pair of 35/50 lbs dumbbels on a box jump
Thrusters Strength

3 x 3 reps

Need a training program?

Workout Workout

CFPORVOO WOD 14.3.2017 Workout

12.3.2017 Workout

Back squat 5-5-3-3-1-1-1 Strength

Engine Strength Workout

Back squat Strength

palauttelujuoksut Workout

Hangin' Chipper Workout

tempaus+valakyykky EMOM Workout

Thrusters Strength