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

Single Hand Farmer Carry relay! Workout

In teams of 3

alternating 6 rounds for time of:

Farmer Carry 100 meters – (3 sisällä tai ULKONA <3 ) (18+ / 24+ kg)
- yksi setti on siis se kun kaikki 3 on vetänyt oman 100 m farmarikävelyn - pitäkää hartiat aktiivisena!
CFPORVOO WOD 6.6.2019 Workout

12 min AMRAP
12 box jumps 60cm/50cm
8 devils presses 2x22,5kg/ 2x15kg
15 cal AB
6 HSPUs
Extra Credit 03-06-2019 Workout

Single Leg Glute Hip Thrust w. 5 second hold: 3 x 5 ea. Rest 60s.
Tuesday metcon Workout

Snatch

Every 30 s for 10 minutes: 1 snatch

Valitse paino, jolla jaksat tehdä koko 10 min. Raakana tai allemenolla.
3K Run Workout

Easy pace jogging
Hang snatch + Snatch Strength

3 sets of:
Hang snatch + Snatch
- @80-85% of 1RM Squat snatch
- 2-3min rest btw sets
Pause Front squat Strength

Pause front squat:
3x1 (2s pause at bottom)
"Pyramidi" Workout

200m Juoksu
10 polvet rintaan
20 kahvakuula heilautus

400m Juoksu
10 polvet rintaan
20 kahvakuula heilautus

800m Juoksu
10 polvet rintaan
20 kahvakuula heilautus

400m Juoksu
10 polvet rintaan
20 kahvakuula heilautus

200m Juoksu
10 polvet rintaan
20 kahvakuula heilautus

40 min aikaraja
To punnerrus Strength

4x5 press
NBT Back squat & power Clean Strength

Every 1.30 12rounds

Even 3x Back squat @70-80
Odd 5x power Clean @ 65-75

Need a training program?

Single Hand Farmer Carry relay! Workout

CFPORVOO WOD 6.6.2019 Workout

Extra Credit 03-06-2019 Workout

Tuesday metcon Workout

3K Run Workout

Hang snatch + Snatch Strength

Pause Front squat Strength

"Pyramidi" Workout

To punnerrus Strength

NBT Back squat & power Clean Strength