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 14.10.2021 Workout
30 min PK
800m jog
30s Arch body hold
30s plank
150 rope jumps
40 walking lunges
10 OHS bar or stick
10 snatch balance bar or stick
30s+30s side plank
Go easy (pitää pystyä puhuaan puuskuttamatta :) ) -
Strength Workout
SuperSet
4 rounds;Single Arm DB Front Rack Front Foot Elevated Split Squat x 8-10 each 3s down
Rest 60s.
Single Arm Landmine High Pull x 8-10 each
Rest 60s. -
Sunnuntain Pitkä Workout
10x 5min
1) Kone
2) Amrap:
5+5 Tuulimylly
5+5 Sivukyykky
5+5 Askelkyykky kierrolla3) Kone
4) Amrap:
10 Istumaannousu (levypainon kanssa)
10 Russian twist
5+5 Dead bug5) Amrap:
10 Suorin jaloin mave
10 kulmasoutu tangolla
10 Selän ojennus -
SIMPAN LÄMPPÄ NRO 1 Workout
2-3 KIERROSTA:
1:30 ERG
5+5 WINDMILL (LEVYPAINOLLA - PAINO KUIN TARJOTIN ;))
10 WALL SLIDES
8 WALL SQUAT -
-
-
CFPORVOO WOD 7.10.2021 Workout
30 min PK
600m JOG
30s HANG
30s PLANK
100 ROPE JUMPS
600m ROW
10 GOBLET SQUATS WITH LIGHT KB
30s ABR
30s+30s SIDE PLANK -
Conditioning 09-10-2021 Workout
With a Partner
50-40-30-20-10
Power Cleans @52.5/35kg
Bar Facing Burpees
Calories Row/Bike/Ski (pick one for the team)- Rx+: 60/42.5kg
- TIME CAP = 30:00
-