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 1.2.2020 Workout
3 rounds for quality
5+5 wind mills
5+5 OHS side squats
HBH 36s
ABH 36s
100 single unders -
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12.8.2019 CF Workout
Stopilla takakyykky (5sek,), raskas ykkönen, ilman vyötä
Niskasta työntö (3 sek pito saksissa) 3x3@50%
VAPU, niskasta 3x6@65%
Boksihypyt 7 x 3
Jalannosto penkillä 4 x 20
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Optional accessory Workout
Optional Accessory
STRENGTH2-4 rounds, rest as needed
1) 30sec Wall-Sit (load anyhow)
2) 20m D-Ball/Sandbag CarryRPE 3 to 4
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Barbell conditioning Workout
Take 65% of what you hit above and
EMOM 5
3 power snatches + 5 bar facing burpees
Rest 2minEMOM 5
3 Thrusters (+3-5kg) + 5 bar facing burpees
Rest 2minEMOM 5
3 GTOH (+3-5kg) + 5 bar facing burpees
Rest 2minEMOM 5
1 Power snatch (+3-5kg) + 5 bar facing burpees -
Death by bench press Workout
Bench press. Start with 20 kg bar and 20 reps then add 5 kg on every set and reduce 1 rep.
20 kg/20 reps
25 kg/19 reps
30 kg/18 reps...Stop when you can do only 1 rep. Your score is the total number of reps performed.
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Conditioning 26-01-2020 Workout
AMRAP 10 ascending reps:
1 DB Man Makers @50/35lbs
60m Shuttle Run (4 x 15m)
2 DB Man Makers
60m Shuttle Run (4 x 15m)
3 DB Man Makers
60m Shuttle Run (4 x 15m)
And so on continuing in this fashion..*Score = total manmakers completed
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Strength 26-01-2020 Workout
1a) KB RDLs: 4 x 6-8. Rest 30s.
1b) DB Hammer Curls: 4 x 8-10. Rest 30s.2) Plank Complex: 4 x 10s + 10s + 10s. Rest 30s.
- Side Plank + Elbow Plank + Side Plank