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

Accessory work Workout

Accessory work

3 rounds of:

20 back extension(extra weight if needed)
1min heavy D-ball carry / 2x heavy KB front rack carry

-Rest as needed-
Handstand walking Workout

skill practice on handstand walk.
EMOM 21 min Workout

EMOM 21 min

1) 10 C2B pull-ups / 10 kipping pull-ups
2) 15 KB swings 24/16kg
3) 20/18 calories bike (mikä vain pyörä)

*Skaalaa toistoja alaspäin tarvittaessa
CFPORVOO WOD 31.7.2020 Workout

for quality

40m HS-walk

18 Strict pull ups

5 skin the cats
OPTIONAL Workout

Aerobic capasity:

400-800m run
40cal in every machine
400-800m
OPTIONAL Workout

3-4rounds:

6-10 parallette push up
10-12 ring row
Herowod "Wood" Workout

"Wood"

5 rounds for time of:

Run, 400 m

10 Burpee Box Jumps, 60/50cm

10 Sumo Deadlift High Pulls, 42,5/30kg

10 Thrusters, 42,5/30kg

Rest 1 min

TC:30min
Power snatch Strength

Find a 1RM in 20min.:
* Power snatch & Power clean
Tabata x 2 Workout

Tabata x2

Tabata 1 (8x20sec ON/10sec OFF)

Wall balls 9/6kg

Tabata 2 (8x20sec ON/10sec OFF)

Vuorolinkkarit

*Jos tunnilla paljon porukkaa, niin osa aloittaa WB ja osa linkkareista ja sitten vaihto
Pe 24.7.2020 Maastaveto Strength

Maastaveto 1x95%, 3x3x89%

Pukkiveto 3x3 (noin 5cm, max 10cm)

Sumo high pull 3x4-6
-LANTIO!!!

Need a training program?

Accessory work Workout

Handstand walking Workout

EMOM 21 min Workout

CFPORVOO WOD 31.7.2020 Workout

OPTIONAL Workout

OPTIONAL Workout

Herowod "Wood" Workout

Power snatch Strength

Tabata x 2 Workout

Pe 24.7.2020 Maastaveto Strength