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-
Clean & Jerk Strength
8 sets of Clean & Jerk
Set 1: 77%
Set 2: 80%
Sets 3-8: 85+%- Build up to a successful max for the day. Hit at least 5 good singles before starting this piece. With the first jerk in the sets 1 & 2, pause in the catch position for 2-3 secs.
- Rest as needed btw sets
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Bodybuilding Workout
3-4 rounds, 10-15 reps for quality:
- DB Lateral Raises
- Half Kneeling Single Arm Landmine Presses
- Barbell Upright Rows
- Banded Face PullsRest as needed btw movements.
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CFPORVOO WOD 3.3.2023 Workout
45 min PK
1000m machine
10 OHS with light dumbbell, alternating
100 rope jumps
30 s plank
20 air squats
30s Hang
20 light kb swings
10 dumbbell curls
10 barbell rows
10 box step ups
30s ABH -
Profeetat (045) Workout
For time:
300 wallball @20/14 lbsAina kun vaihdatte heittäjää, se joka on aloittamassa heitot tekee ensin:
1 wallwalk
2 burpeeTimecap: 25min
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Morning Intervals Workout
Teams of three
3x 11min ON/90sec OFFA) Echo Bike —>
3x8m Obstacle Shuttle Run + 12/9 Cal Row + 3x8m Obstacle Shuttle Run —>
RestB) BikeErg—>
3x8m Obstacle Shuttle Run + 12/9 Cal Row + 3x8m Obstacle Shuttle Run —>
RestC) SkiErg —>
3x8m Obstacle Shuttle Run + 12/9 Cal Row + 3x8m Obstacle Shuttle Run —>
Rest -
CFPORVOO WOD 28.2.2023 Workout
Partner WOD YGIG
50 push ups / plank hold
100 air squats / pistol hold
50 sit ups / hollow hold
50 push press 50kg/35kg / HS Hold
50 burpees / hang -
BBC Weightlifting - Keskiviikko Workout
Warm-up:
10:00 minutes of:
15/12 Calories bike erg
Then 3-5 reps each:
Clean pulls
Hang muscle cleans
Front squats
Cleans
JerksPrimer:
Clean pull + Floating clean pull + Clean + 2 Jerks.
3-5 sets @ 45-55%.Worksets:
Build up to a heavy, but fast weight in a complex of: ”Clean pull + Clean + 2 Jerks” in 8:00 minutes.
(8:00 minutes should be around 4 attempts)Then 4 sets @ 80-85% of the heaviest set.
Lift every 2:00.B) Front squats
2 x 5 @ 74%
5 x 2 @ 80%C) Bonus:
3-5 Rounds of:
2-6 Weighted chin-ups
10/10 Kettlebell Z-press
15 Jack knives
15 Banded glute bridges
15 Back extensions" -
AMRAP 10 Workout
20 wall-ball shots
10 strict pull-upScaled WOD
AMRAP 10:
12 wall-ball shots
6 ring rows -
Snatch Strength
Every 1:30 for 15min (10 sets):
1 Squat Snatch
- Starting @75% and then increasing each set. Goal is to finish within the 82-85% range. -
Snatch Complex Strength
Every 1:30 for 7:30 (5 sets):
1 Power Snatch + 1 Squat Snatch @75-80% of 1RM Power Snatch