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-
Shoulder Press Strength
5 sets of Shoulder presses
1: 6 @65%
2: 6 @70%
3: 6 @80%
4: 4 @85%
5: 2 @90-95%
- Rest 2-3min btw sets -
CFPORVOO WOD 18.4.2023 Workout
3) Partner WOD YGIG
For Time (with a Partner)
Buy-In: 2,100 meter RowThen, 3 Rounds of:
21 Deadlifts (85kg/55 kg)
21 Sit-Ups
21 Pull-Ups
21 Hang Cleans (60kg/40kg)
21 Bar Facing Burpees
21 Hand Release Push-Ups
21 Front Squats (60kg/40kg)
Cash-Out: 2,300 meter Bike
Partners switch as necessary. -
Juoksu ja kahvakuula sopivasti Workout
800m juoksu
10 yleisliike
600m juoksu
20 malja kyykky kahvakuulalla
400m juoksu
30 kahvakuulaheilautus
200m juoksu
40 kahvakuulaheilautus kasvojen korkeudelle
1600m juoksu -
Back squat accessory Workout
15 min Emom
3 Back Squat @87.5%
5+5 one arm kb clean + jerks + 5 tall box jumps
easy 2/10 recovery erg -
10 rounds for time Workout
1 legless rope climb
200/250-m row/ski or 400/500m bike
– Rest 1:00 between rounds.Scaled WOD
10 rounds for time:
3 pull-to-stands
150-m row/ski or 300m bike
– Rest 1:00 between rounds. -
Power snatch 2x2 and 4x1 Strength
Power Snatch
1 set of 2's @70%
1 set of 2's @75%
4 set of 1's @80% -
-
Deadlift + High Box Jump Strength
5 Sets of Deadlifts + Seated High Box Jumps 80/60cm
- Rest as needed, full recovery
Set 1: 10 @60%
Set 2: 10 @65%
Set 3: 8 @70%
Set 4: 8 @75%
Set 5: 6 @80%- 5 Seated Tall Box Jumps after each set (sit in a 90° and then explode up onto box).
-
Speed work Workout
Speed work, 2 min rest between rounds
A1) Box squat 3x5x80% explosive
A2) Drop jump 3x4
A3) single leg bounces 3x(6+6)
A4) explosive v-up 3x10 -
