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

EMOM x15 Workout
1.) DU's
2.) Pistol squat
3.) HSPU
- you choose reps.
- go sustainable pace.
CFPORVOO WOD 4.12.2019 Workout

3 rounds
1min ON, 1 min OFF
support on rings
HBH
ABH
hang
WOD 28.11 Workout

WOD (S):
5 rounds for quality
5 strict pull up
10 push up
15 abmat sit up
10 KB/DB snatch
5 goblet squat 24/16
30s planking
20s super man hold
60s rowing, skiing, biking
Row 3000m Workout

Row 3k for time
Optional accessory Workout

Optional Accessory
CONDITIONING

5-10min Banded March to Plates video

RPE 3 to 4
Tiistai 12.11. Strength

Pause back squat
5x4 v2
(without belt)
8 kierrosta 2 liikettä Workout

Parin kanssa vuorotellen.

8 Kierrosta

500m soutu
10 yleisliike soutimen yli
Strength work Workout

STRENGTH

3-4 rounds, rest as needed between

1) 10+10 DB/KB/Landmine Meadows Row video
2) 8+8 DB Lunge Press video or Landmine Lunge Press

RPE 4 to 4+
4 kierrosta, 2 min per piste. Workout
4 kierrosta, 2 min per piste.
1. Soutu kalorit
2. 30 Kahvakuula heilautus 24/16kg
3. Pyörä kalorit
4. 20 Yleisliike
5. Lepo
Push press Strength

Push press 3 x 5

Jätä toistoissa 7.2. varaa 2 - 3 ja 28.2. varaa 1 - 2.

Need a training program?

EMOM x15 Workout

CFPORVOO WOD 4.12.2019 Workout

WOD 28.11 Workout

Row 3000m Workout

Optional accessory Workout

Tiistai 12.11. Strength

8 kierrosta 2 liikettä Workout

Strength work Workout

4 kierrosta, 2 min per piste. Workout

Push press Strength