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-
4x 3min ON/2min OFF Workout
4x
3min ON/2min OFF
alt A and BA.AMRAP of
30 Double Unders
8 Front Squats 60/40kg
6 Bar Facing Burpees
12 Toes-to-barB.AMRAP of
10/7 Calories
10 Box Jump Overs
10 Pullups -
Pe 1.9.2022 maastaveto Strength
Maastaveto 2x3x90%
Etukyykky 3x5
-kaikki työsarjat samalla painolla, saa olla raskas eli heavy as fuck!!Dead Bug eli kuollut ötökkä 3x1min —>
-eli vähintään 1min -
-
Maanantai 28.8.23. FN (kevennys) Workout
Warm Up
3 rounds
1 min cardio
8/8 curtsy lunges
8 Gtoh + Halo with plate 5-15kg
24 russian twists, feet on the groundStrenght
FS/BS Squat Program Practise 1
2 sets of 5 front squats + 10 back squats @50-55% of 1rm front squat
rest 3 min bwn sets
Power Snatch 3x5@50-55% of 1rm power snatch
rest 1.5 min bwn sets
Power Clean&Push Jerk 3x5@50-55% of 1rm power clean&jerk
rest 1.5 min bwn sets -
WOD Workout
"Grace"
For time
30 Clean & jerk 60/43kg
Timecap: 6 minOPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Wrist Push-Ups
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets- -
CFPORVOO WOD 25.8.2023 Workout
-
6 rounds for time Workout
12 DB/KB deadlifts
9 DB/KB box step-ups
150-m run
– Use two DBs/KBs
– Rest 2:00 between rounds.Scaled WOD
6 rounds for time:
12 DB/KB deadlifts
9 box step-ups
150-m run/150m row
– Use two DBs/KBs
– Rest 2:00 between rounds. -
WOD Workout
RX
EVERY 5:00 x 4 SETS
50 Double Unders
50/40 Cal Row/Bike/Ski
50 Double Unders
-Rest w/ Time Remaining-SCALED
EVERY 5:00 x 4 SETS
80 Single Unders / :40 Double Under Practice
40/30 Cal Row/Bike/Ski
80 Single Unders / :40 Double Under Practice
-Rest w/ Time Remaining-
RPE 7FINISHER
3 SETS
10 Rower Glute Bridge Ham Curls
10 Rower Pike-Ups
10 Calf Raise + Tib Raise
-Rest As Needed b/t Sets- -
Bodybuilding Workout
Bodybuilding;
3-5 rounds:
8-10 bench press
8-12 ring row
10 barbell/ db curl
15 banded tricep -
1-arm KB push press (avoin tunti) Workout
4rds for max reps 1-arm KB push press
-20s. HS-hold
-20m double KB OH-walk
-1-arm KB push press, max reps
-2min rest*HS-hold and OH walk go for unbroken
*switch hands for push press after each round
*push presses with same KB as OH-walk
*score is total amount of push presses