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-
CFPORVOO WOD 12.8.2022 Workout
3) 30 wall balls 9kg/6kg
30 burpee box jumps 60cm/50cm
60 DUs
20 T2B
20 deadlifts 100kg/75kg
8 rope climbs -
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Itämerigames 2.0 Workout
Laji 1: "Lantiosta vaan"
Laji 2: "Klassikko"
Laji 3: "Happo"
Laji 4: "Soutaen olisit jo perillä"
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Bench Press Strength
6x3 Bench Presses
Sets 1-2: @80%
Sets 3-4: @82%
Sets 5-6: @84%
- Rest 2-3min btw sets. -
Front Squat Strength
6 sets of 5 Front Squats
Sets 1-3: @75%
Sets 4-5: @78%
Set 6: @82%
- Rest 2-3min btw sets -
Power Clean Strength
6 sets of Power Clean
Set 1: 3 @75%
Set 2: 2 @80%
Set 3: 1 @85%
Set 4: 3 @80%
Set 5: 2 @85%
Set 6: 1 @90%
- Rest 2-3 mins btw sets. -
WOD Workout
5:00 Max Cals on a Bike
Your choice Assault Bike or Bike Erg
Go hard and challenge yourself!Extra:
Overhead Half Kneeling Hip Extension
3 x 10 each. Rest 60s -
FFB Sunday Workout
30 - 20 - 10
Mountain Climbers (L+R=1)
USA Kb Swing 24/16
BB Hang High Pull 30/20
BB Push Press 30/20
Box Jump
Push-Ups
Abmat Sit-Up
Goblet Squat 24/16
Alt. DB Snatch 22,5/15 (L+R=2)*Choose weights that you are able to do 30 reps in 2 sets
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CFPORVOO WOD 3.8.2022 Workout
3) 300m run
2 rope climbs
300m run
10 C2B
10 burpees
2 rope climbs
10 thrusters 50kg/35kg
2 rope climbs