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-
Bench Press Strength
8 sets of Bench Press
Set 1: 6 @65%
Set 2: 5 @70%
Set 3: 5 @75%
Set 4: 4 @80%
Set 5: 4 @82%
Set 6: 3 @85%
Set 7: 3 @87%
Set 8: 8 @75%
- Rest 2-3min btw sets. -
Snatch complex Workout
Hang snatch pull + hang snatch + snatch
- build up to daily technical heavy weight
- power or squat snatch -
CFPORVOO WOD 17.3.2023 Workout
Partners perform 4 alternating rounds
Partner A performs:
12 deadlifts 100kg/70kg
12 burpee box oveers 60cm/50cmPartner B performs 4 alternating rounds of
12 kb swings 32kg/24kg
12 pull ups
partners wait until both partners complete the round, then swap exercises for 4 full rounds of each exercise. -
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Morning Intervals Workout
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10min amrap: raaka rive / push press / b-o-burpee / du Workout
10min amrap:
- 10 raaka rinnalleveto (N 30kg / M 42,5kg)
- 10 push press (N 30kg / M 42,5kg)
- 10 bar-over-burpee
- 30 tuplanaruhyppy
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EMOM x 12 MINUTES Workout
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Laite kuula ja sinä! Workout
2 km soutu/hiihto 4 km pyörä 100/120 kaloria echo pyörä
50 kahvakuulaheilautus
50 ilma kyykky
50 haarahyppy kiekolle
100 istumaannoiusu
50 haarahyppy kiekolle
50 kahvakuulaheilautus
50 ilmakyykky
2 km soutu/hiihto 4 km pyörä 100/120 kaloria echo pyörä -
Sunday lifting Workout
Power clean + hang clean
3x 2+2 @60-65%
3x 1+2 @70-75%Push jerk + split jerk
2x 2+2 @moderate
3x 1+2 @ add 2-5kgHyvää huomenta + kulmasoutu
3x 5 @20-30kg
3x 5 @20-30kg -