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

11.7.2018 Ke Penkki Strength

Penkki 3x6x77,5%
Pystypunnerrus 4x8
Ojentajat tangolla "otsalta" 5x6-12
Rest day! Workout

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!
Strength 12-07-2018 Workout

1) Sumo Deadlift against band: 10 x 2 @60%, every 60s.
– Reset on each rep.
4x 3min ON/1min OFF Workout

4x
3min ON/1min OFF
Alt. between a and b

AMRAP of:
A) 10 Wall Balls - 5 Power Snatch 50/35kg
B) 10 Situps - 20 Deadlifts 50/35kg
Split Jerk 3x3 Strength

Split Jerk 3x3
11.9.2018 Workout

AMRAP 3
Row 700/650m
remaining time bar MU
rest 2 minutes
AMRAP 3
Row 700/650m
remaining time TTB
rest 2 minutes
Row 700/650m
remaing time C2B
60min Conditioning Workout

"ROAD BLOCK"

800m Run
400m Row
200 DU
100m OH carry Double KB 16/12kg
50 Walking lunges
25 T2B
12 Wall climb overs 120/100cm
6 Sandbag 60/40kg over wall 120/100cm
CFPORVOO WOD 7.7.2018 Workout

50 WB 9kg/6kg

50 T2B

2k row

20 ring dips

20 front squats 60/40kg
Strength work Strength

5 rounds, rest as needed

5 Back Squat
5 Bench Press
5 Weighted Pull-Up
15-25 GHD Sit-Up

RPE 4
4.7.2018 CF Workout

rive + 2 etukyykky + työntö

8 x (1+2+1)@75-90%

työntö veto, polvenalta rippusta

3@100%
3@105%
2x3@110%

voima rive, ilman lantiokontaktia

4x3

Need a training program?

11.7.2018 Ke Penkki Strength

Rest day! Workout

Strength 12-07-2018 Workout

4x 3min ON/1min OFF Workout

Split Jerk 3x3 Strength

11.9.2018 Workout

60min Conditioning Workout

CFPORVOO WOD 7.7.2018 Workout

Strength work Strength

4.7.2018 CF Workout