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-
Höyry Workout
A)
3x2min/15s vaihdot
1) Kone 30s välein: kevyesti, kovemmin, kovaa
2) 20 Ilmakyykkyä 20 kevyt kp-tempaus
3) 20 Viivajuoksua 10 Istumaannousua
RPE 7-8B)
3 kierrosta
1km juoksu tai kone
10 Seinäpallo
8 Burpee targettiin
25min
RPE 8-9C)
Jähy, loppuaika
Kone tai Hölkkä tai kävely
Muutamat:
4+4 Skorpioni
6 Karhusta kobraan
4+4 Tuulimylly -
RestDay! Workout
9:00 Basic Endurance CrossFit
10:00 Deadlift + Accessory ( 12.9.2025 )
11:00 EasyWod...next deload...
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Saturday Madness Workout
Partner workout
For time:
15 Synchronized Front Squats, 50/35 kg
50/40 Machine Calories
12 Synchronized Front Squats, 50/35 kg
50/40 Machine Calories
9 Synchronized Front Squats, 50/35 kg
50/40 Machine Calories
-- then --
24 Strict Handstand Push-ups / BOX Hspu/ Pike Push up
20 Synchronized Toes-to-bars
18 Strict Handstand Push-ups
20 Synchronized Toes-to-bars
12 Strict Handstand Push-ups
20 Synchronized Toes-to-bars
-- then --
24 Synchronized Burpees
40 Box Jump Overs@60/50cm
18 Synchronized Burpees
40 Box Jump Overs
12 Synchronized Burpees
40 Box Jump Overs
-- then --
9 Rope Climbs
5 Synchronized Wall Walks
6 Rope Climbs
5 Synchronized Wall Walks
3 Rope Climbs
5 Synchronized Wall WalksTimecap: 40 mins
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12.9.2025 BOX FRONT SQUAT Strength
BOX FRONT SQUAT + 5× BOX JUMP
*syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös! Hypyt heti kyykyn perään
5@barbell, 3-4×1@80%, fs-%, rest btw sets 2-3min
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12.9.2025 CLEAN + SPLIT JERK Strength
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WOD Workout
3 rounds for time of:
5 Rope Climbs
10 Strict HSPU
15 Atomic sit up
Shuttle Run 10x10mscaling: pike push up
timecap : 18 mins
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Saturday Madness Workout
AMRAP 30 with a partner:
50 Wall balls @9/6kg
50 Calorie Row
40 Anchored Sit-ups
40 Hollow Rocks
30 Sumo Deadlift High Pull @ 35/25kg
30 Barbell Rows @ 35/25kg
20 Overhead Squats @ 35/25kg
20 Thrusters @ 35/25kg
10 Box Jump Overs @60/50cm
10 Burpee Box Jumps @60/50cm
*One person works at a time. Split as desired.Rx+ Option: 10 Ring/Bar Muscle-ups in place of 10 Box Jump Overs