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

EMOM's 5min Pullups + 5min Chinups Workout

5 rounds of pullups + 5 rounds of chin-ups. Result is total reps
CFPORVOO WOD 23.1.2015 Workout

For load
6 rounds
3 deadlifts
3 hang cleans
3 push/split jerks
On The Minute! Workout

Clean and Jerk (split)

•On the min for 4 minutes: 3-4 Clean and jerk (50 % of 1 RM)
•On the min for 4 minutes: 3 Clean and jerk (60 % of 1 RM)
•On the min for 4 minutes: 2 Clean and jerk (75 % of 1 RM)
•On the min for 4 minutes: 1 Clean and jerk (+85 % of 1 RM)

1 min rest between sets
CFMEDA 22.12.14 (2) Workout

3 RDS:
2:00 12 KB OH Walking Lunge 24/16 (Rx+ 32/24) then ME Cal Row
2:00 Rest
2:00 12 Front Squat 60/40 (Rx+ 70/45) then ME Lateral Bar Burpee
2:00 Rest
Mave! Strength

Deadlift 3x3 (80-90%)
-No touch and go!
Juoksua ja AMRAPpia... Workout

WOD:
10 MIN AMRAP
- yhden jalan kuulatempaus 16kg naiset 6+6 /miehet 8+8
- boxihyppy 50cm (kuulat kannossa) x3
- burpee boxin ylityksellä x1

4min lepo
10m sprintti, boxin kierto, 10m sprintti
(tehdään pareittain, häviäjä tippuu ja parempi jää haastamaan seuraavan. Jokaiselle 5 sprinttiä vähintään)
Functional 50/2014 Workout

EMOM 20min

5 Pull Ups
10 Push Ups
15 Squats

On ODD minutes only (1, 3, 5....) complete ME Burpees! Burpees = your score!
Glute Bridge 5x8 Strength

Use black mats doubled up as cushioning if needed.
Superset with:
20 hollow rocks
3 push up negatives (5-10second eccentric)

3min rounds

20min
''Korkeimman kaiun saa'' Workout

Maamme -laulu: (aika 2:17)
- maksimimäärä MAVE 110/90kg

Vöyrin marssi: (aika 1:26)
- maksimimäärä thrustereita 40/30kg

Jääkärimarssi: (aika 2:58)
- maksimimäärä DU

Finlandia: (aika 9:36)
AMRAP
- 20 m lohikäärmekävely
- 20 x wallball (9/6kg)
- 15 x pullup
- 10 x burpee
- 5 x pushup
Contition or Recovery Workout Workout

Every min on the min for 30 minutes:
•in minute 1: 15 (or +/-) Cal Row
•in minute 2: 15-25 Sit ups
•in minute 3: 8-12 burpee