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

Back and forth Workout

5km Row / 10km Bike
Every 750m (1,500 on the bike)
3-5 Bar MU + 12 Ring Dips

Scaled 5-10 pull ups + 12 push ups

Erg at a moderate pace. Record total time.

Time cap 26 Minutes

So Every 750m get off the machine, start on the machine.
Day 23.1 Strength

5x (Squat Clean + 2 Front Squats) build up to heavy but not max
Day 19.3 Strength
5x (5 Front lateral raise + 5 Side lateral raise) go heavier than last time
- Dumbbells on both hands
- Rest 60s. between sets
CrossFit Open PREP 24.1 Workout

TBA
TUNTEMATON SOTILAS // Partner Workout

I Go, You Go
6 rounds for both:
- 10 Front squat (50% 1 RM)
- 10 Hang power clean
- 10 Bar over burpees
- 500m row (30cal AirBike)

TC: 40
EMOM x12 Strength

EMOM x12

4x 2 power snatch + 1 snatch
4x 1 power snatch + 1 snatch
4x 1 snatch
Jackie Workout

1 x 1km soutu
50 x thruster 20kg
30 x leuka

Vertailu 4.11.2013, 31.1.2014 ja 13.1.2015.
Day 16.3 Strength

4x6 Front Squat @ 75%
Deadlift Strength

Deadlift 5-3-2-5-3-2
Pystypunnerrus 10,10,10 Strength

Pystypunnerrus 10,10,10

nousevat painot, tauot 2 min.

Need a training program?

Back and forth Workout

Day 23.1 Strength

Day 19.3 Strength

CrossFit Open PREP 24.1 Workout

TUNTEMATON SOTILAS // Partner Workout

EMOM x12 Strength

Jackie Workout

Day 16.3 Strength

Deadlift Strength

Pystypunnerrus 10,10,10 Strength