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-
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CFPORVOO WOD 4.7.2019 Workout
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Conditioning 06-07-2019 Workout
For time with a partner:
10-20-30-40-50
DB Hang Squat Cleans (50, 35lbs)
20-40-60-80-100
Double Unders
10-20-30-40-50
Calories AssBike
OR
20-30-40-50-60
Calories Row/ Ski*One person works. Split evenly.
Then,
10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull and perform for 10 minutes at a ”conversational” pace. -
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Melko rankka EMOM Workout
Every minute, on the minute, for 15 minutes (5 rounds):
Minute 1 – 4 Burpees Over the Barbell + 3 Deadlifts (60 / 100 kg)
Minute 2 – 4 Toes to Bar + 3 Pull-Ups
Minute 3 – 6 KB Thrusters 3 per käsi (14/20 kg)
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Pena ja haukkari Strength
5 sets of:
Bench Press x 8,6,6,6,4 reps @ 20X0
Rest 90 seconds
Ring Rows x 6 @2010
Rest 90 seconds
Alternating Biceps Curls x 6 per käsi @2010 kierrä lopussa käsivartta
Rest 90 seconds
merkkaa penkkipunnerrus -
20min for quality Workout
Run 400m
3-12 MU/C2B/Pull up
400m Run
6-12 Kipping HSPU- Go sustainable pace.
- Focus on good technique.
- You choose movement & reps.
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Leiri 3 Workout
0 – 6min
EMOM6
Me Kb swing 24/16
6 – 12 min
AHAP
3 x Hang power clean + Front squat
12 – 18 min
AHAP
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