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 14.12.2019 Workout

21-15-9
T2B
pass through
side crunches
3×12 1-arm DB bench press Workout
- Rest 60-90sec
Front squat Strength

Front squat 3 x 3
Partner Conditioning Workout

10 Rounds of:
250/200m Row
20+20m KB Filly carry 2x24/16kg
- Relay style. Complete the whole round and give your partner a high five!

Rest 5min

6 Rounds of:
400m Run
50 Air squats
- Air squats to be done whilst partner is running.
WOD Workout

5 Rounds for Time:
30 double under
20 Renegade row (10/side)@22,5/15kg
10 Box Jump w. step down
@60/50cm

Timecap: 15 mins
9.12.2019 CF (Lauantaina ykköset) Workout

Tempaus

1x2x70%, 1x2x75%, 1x80%, 3x1x85%

Rive + Työntö

1+1x70%, 1+1x75%, 1+1x80%, 1+1x85%

Työntöveto 1x2x90%, 2x2x95%

Takakyykky
1x3x70%, 1x2x75%, 1x2x80%, 2x2x85%

Lisäpainolankku
3x30 sek
Extra Credit 09-12-2019 Workout

Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Oscillatory foam roll lateral Hips x 60s each side.
Front squat 6 x 8 Strength

Front squat
6 x 8, 3 min rest
Last set max reps/until failure, stop at 16
Unilateral work Workout

16 x 20sec ON/OFF
- Max reps DB bent over row 20-25/15-20kg L/R
- Max reps DB push jerk 20-25/15-20kg L/R
Alternate btw the movements after every 2 sets. So its row L, row R, jerk L and Jerk R, repeated 4 times.
"Mood Swing" Workout

AMRAP 16:
21/15 Calorie Assault Bike/ Row
12 Kettlebell Swings 32/24kg
2 Rope Climbs

Need a training program?

CFPORVOO WOD 14.12.2019 Workout

3×12 1-arm DB bench press Workout

Front squat Strength

Partner Conditioning Workout

WOD Workout

9.12.2019 CF (Lauantaina ykköset) Workout

Extra Credit 09-12-2019 Workout

Front squat 6 x 8 Strength

Unilateral work Workout

"Mood Swing" Workout