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 7.11.2019 Workout

21-15-9
C2B
ring dip
box jump 60cm/50cm
6-8x Workout
2min ON / 2min OFF:
a: 30 DU's + 8 T2B
b: 12 db snatch (22.5/15kg) + 9 Burpees
- Alternate a & b. (3-4 x A & 3-4 x B)
Strength Strength

Overhead Squat
5x5 reps
- add weight each set
- 60-90sec rest

Optional:
- Front squat 5x5 reps
- add weight each set
4 x 6min Workout
1. Sandbag lift to high box x 4-5,
  rest as needed
2. Sled push 5m
  *heavy & fast
  rest as needed
3. Battle ropes
  *20-30s Work (fast)
  rest as needed
4. Ergo
  *every min max effort 10-15s
Close Grip Bench Press 4 x 12 Strength

4 x 12 rep
30 min 4 liikettä Workout

30 min

500m soutu , hiihto tai 1000m pyörä
30 askelkyykky
20 lankusta nousu
10 kahvakuula heilautus (raskas paino)
2. Capacity Builder Workout

On the Minute x 8:
8 Barbell-Facing Burpees
WOD Workout

For Time
3 rounds
500 Meter Row/Ski
21 Power Snatch @35/25kg
21 Alternating box Step-ups @ 60/50cm, no weight

Rx+: 42.5/30kg
Timecap: 18 mins
10min Workout

10 x Deficit Push Up
rest 60s
10 x Bent Over Row w/barbell
15min Workout

8 x Shoulder Press
rest 90s
8 x Strict Chin Up
rest 90s

Need a training program?

CFPORVOO 7.11.2019 Workout

6-8x Workout

Strength Strength

4 x 6min Workout

Close Grip Bench Press 4 x 12 Strength

30 min 4 liikettä Workout

2. Capacity Builder Workout

WOD Workout

10min Workout

15min Workout