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

Core 4 Workout

5 sets 30 sec work 20sec rest

Hollow hold
Bird Dog row L
Bird Dog row R
Russian Twist with plate
90/90 Over head Raise
Pe 5.3.2021 perus: maastaveto Strength

Pendlay Row 3x5x50%

Maastaveto 3x3x87,5%

Etukyykky 3x5x50%

Tempaus kahvakuulalla / käsipainolla 3x8-15 / käsi
Olympic Lifting Strength

EMOM 6mins

1 Snatch high pull + 1 power snatch + 2 OHS
CFPORVOO WOD 5.3.2021 Workout

20min pk
12 sit ups
30s hang
12 lunges
20 single arm kb swings, alternating
30s moving plank
100 rope jumps
050321 Perjantai Workout

Every 2min for 7 sets
1 hang power clean
1 power clean
2 push jerk
start @60% 1rm c&j, add weight
Dynamic shoulder press Strength

Dynamic shoulder press
9x3r @ 40% + bands
Go every 60s.
010321 Maanantai A Strength

Deadlift heavy 3 rep
230221 Tiistai Workout

3 Rounds
2min AMRAP
15 toes to bar / heels over hips
20 db snatch 22.5/15
2min Rest
260221 Perjantai B Strength

then 5 x 2 hang snatch @80% 1rm
Ab work Workout

30s ON / 30s OFF

3 rounds:
- Abmat SU
- Plank
- Cycling crunches
- Superman

Need a training program?

Core 4 Workout

Pe 5.3.2021 perus: maastaveto Strength

Olympic Lifting Strength

CFPORVOO WOD 5.3.2021 Workout

050321 Perjantai Workout

Dynamic shoulder press Strength

010321 Maanantai A Strength

230221 Tiistai Workout

260221 Perjantai B Strength

Ab work Workout