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

CF open 10.1 Workout

10RFT
8 GTOH (Ground To OverHead) 43/30 kg
10 barfacing burpees

15 min time cap
SA KB SP Strength

Single-Arm KettleBell Shoulder Press
5 x 8+8 rep
CFPORVOO WOD 12.10.2019 Strength

Jerk
3-3-2-2-1-1-1
Olympic weightlifting 4-5.9 Workout

A)
Snatch balance 6-8 sets of 2 reps.
Easy weight.
B)
EMOM 12
1. 3 Hang squat snatches from the hip
2. 3 Hang squat snatches under the knee
Medicine ball cleans and push jerks (Mainsite 170328) Workout
For time:
- 20-lb. /14-lb. medicine-ball cleans, 50 reps
- 155-lb. / 105-lb. push jerks, 25 reps
- 20-lb. / 14-lb. medicine-ball cleans, 50 reps
Interval Strength

EMOM 10
Cluster x 2 reps
- heavy doubles across all sets arounds 80%
9.10.2019 Sali Workout

Lämppä 10 minuuttia

5 Korkealle boksille kyykkyn hyppy
10+10 Banded pull apart
5 Valakyykky
5 Voimatempaus
5 raakatempaus

Lantiolta tempaus

2x1x65%
2x1x70%
2x1x75%
2x1x70%
2x1x75%
2x1x80%
2x1x75%
2x1x80%
2x1x82-85%

Kyykkyyn työntö niskasta, työntö ote

1x70% (te)
1x75%
1x80%
1x85%
1x90%
1x95%
1x100%
1x105%

Takakyykky

1x2x70%
1x2x75%
1x2x80%
Interval Workout

EMOM 28 mins (40-20)
1.min: sled push 50/30kg
2.min: DU/SU
3.min: HS hold
4.min: GHD sit up to paralel
5.min: D-ball carry 50/30kg
6.min: air bike
7.min: REST
OverHead Squat Strength

5 x 8 rep AHAFA
Optional accessory Workout

Optional Accessory
CONDITIONING

For time:

20/15 cal Airbike
20 TTB
20/15 cal Airbike

Rest 3min and repeat

Overall RPE 4

Need a training program?

CF open 10.1 Workout

SA KB SP Strength

CFPORVOO WOD 12.10.2019 Strength

Olympic weightlifting 4-5.9 Workout

Medicine ball cleans and push jerks (Mainsite 170328) Workout

Interval Strength

9.10.2019 Sali Workout

Interval Workout

OverHead Squat Strength

Optional accessory Workout