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-
Partner Conditioning Workout
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For time Workout
30-20-10:
Lateral burpees over bar
Front squats (30/42,5 kg)Scaled WOD
For time:
20-15-10:
Lateral burpees over bar
Front squats -
STRENGTH Workout
Every 1:00 x 12 sets:
1 power clean + 1 hang squat clean
– Perform complex unbroken
– Hold a challenging weight across all sets —
around 60-80% of your 1-rep max. -
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"Back Attack" Workout
3-4 rounds for quality:
10 Dual DB Bend Over Row, pick load
15-20 Back Extensions
- Rest as needed -
CFPORVOO WOD 1.12.2022 Workout
45 min PK
2000m bike
600m row
10 jeffersson curls
10 + 10 dumbbell curls
10 + 10 dumbbell shoulder press
30 s HBH
30 s ABH
30 s hang on the bar -
Joulukalenteri 1.12. Workout
"Plate pinch"
Kuinka kauan pystyt pitämään kahta 10 kilon kiekkoa sormiesi varassa. Huom - kiekoista on pidettävä kiinni siten, ettei sormet mene kiekon kourun alle. Instagramista ja Facebookista näet video ohjeet. Merkkaa aikasi tänne!
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Power Clean (Partner WOD) Workout
For time w/ partner:
10-8-6-4-2 Power Cleans @60%
- Perform 10 Power Cleans, then your partner does 10, 8-8 all the way down to 2.Rest 3:00
5-4-3-2-1 Power Cleans @80%
- Complete the same way -
Back Squat Strength
5 sets of Back Squat
Set 1: 5 @75%
Set 2: 3 @80%
Sets 3-5: 1 @85%
- Rest as needed between sets. -
Kotitreeni 3 Workout
Warm up
2 rounds
30 lateral jumps over stick/line
6-8 stick over burpees
10 pass thoughs
5 tall muscle snatch with stick
5 snatch grip press behind neck
5 ohsWeightlifting skills (with stick)
The Burgener Warm up8-10 times this whole set.
Workout
Try to be explosive on each rep, we dont want to
slow down during workingEvery 2 min for 6 minutes (3sets)
6-8 jumping air squats
Every 2 min for 6 minutes (3sets)
6-8 jumping lunges
Every 2 min for 6 minutes (3sets)
6-8 clapping push ups (you can be on your knees)
Every 2 min for 6 minutes (3sets)
6-8 single arm press/push press with kb/db (R/L)Cool down / Mobility
2 rounds
25 jumping jacks
10+10 käsien/hartioiden pyörittelyt (eteen/taaksepäin)
5+5 bodyweight windmills (tempo 2-3 sec down/up)
20 high knees
rest 30 sec bwn round