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

28.10.2019 Workout

For Time:
1000 Meter Row
75/50 Cal Ski
10 Bar Muscle-Ups
40 Dumbbell Box Step-Ups 2x22,5/2x15kg (24/20")
10 Bar Muscle-Ups
75/50 Cal Ski
1000 Meter Row
CFPORVOO HS/HSPU week 1 Workout

1) strict HSPU 3x1
2) HS 3x12s
2 clean + 2 split jerk Strength

5 complex, every 3 min
2 clean + 2 split jerk

Use 60-80 % c & j 1RM. Only good lifts. No fails.

Voit valita itse teetkö raakana vai kyykyn kautta.
BAR MU PRACTICE + BAR MU STRENGHT Workout

20min Bar MU/ KippingC2B/ Kipping PU

BAR MU STRENGHT:

EMOM 12

3-5 Russian dip turn on a box with 3s. pause

3-5 dip on a box

3-5 Kipping swing

3-5 StrictC2B
DU, C&J and Climbing Workout

3 RFT:
30 DU
10 DB Hang clean & jerks 2x20/15kg
3 Rope climbs
Rowing & HSPU Workout

For time:
40-30-20-10cal Row
20-15-10-5 HSPU

TC15
Olympic 4-5.12 Workout

(A)
3 position muscle clean. Ground, knee, hip.
(B)
EMOM 10
squat clean x 2 ~70%
(C)
Clean pulls 6 x 2 85-100%
Pulling accessory Workout

3-4 rounds for quality:
5 C2B (No butterfly)
10 Deficit one leg KB romanian deadlift L (go heavy)
5 C2B (no butterfly)
10 Deficit one leg KB romanian deadlift R (go heavy)
30 Reverse hypers
"Whipped Cream" Workout

AMRAP 8 min
15 WB
15 DU
23.10.2019 CF Workout

Puolesta reidestä raakatempaus + "Snatch Drop"

6 x (1+3)x65%

Snatch Balance 5x3x70%

Te Otteella Vapu 5x5x70%

Työntö, 3sek pito saksissa 2RM

Accessory:

3x10 pystypunnerrus
3xmax jalannosto

Need a training program?

28.10.2019 Workout

CFPORVOO HS/HSPU week 1 Workout

2 clean + 2 split jerk Strength

BAR MU PRACTICE + BAR MU STRENGHT Workout

DU, C&J and Climbing Workout

Rowing & HSPU Workout

Olympic 4-5.12 Workout

Pulling accessory Workout

"Whipped Cream" Workout

23.10.2019 CF Workout