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-
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 -
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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
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Day 11.6 General Workout
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Day 11.5 General Workout
LOAD
2-3 rounds, 60-sec rest between rounds.
Eccentric pull-ups – Jump or use box to reach starting position. Focussing on slow eccentric (lowering) with trunk control. Can also use band if required – 12 reps, 5 sec eccentric.
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Day 11.4 General Workout
LOAD
2-3 rounds, 60-sec rest between rounds.
Straight arm pull-downs with a band – Focussing on keeping shoulders down and back. Can bend at the hip for an increased range. Cable machine can also be used – 12 reps.