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 squats Strength

Back squat 5 sets of 5. AHAP!
Go every 5:00.
G.I.Jane Workout
“G.I. Jane”

Aikaa vastaan:
- 100 Burpee-leuanveto
Rekkitanko 10cm suoraksi ylös ojennettujen käsien ja sormien yläpuolella, varpailla seisten.
Four rounds of 90 seconds work: Workout

200 m Row
AMRAP Hang squat snatch
50% 1RM snatch
Five rounds for quality and minimum rest; Workout

10 Presses (50% of 1RM Press)
Try to do the set unbroken
20 Ring rows

followed by:

AMRAP of Burpees in 4 minutes
For time: Row, DU and HSPU Workout

900m-700m-500m-300m-100m Row

90-70-50-30-10 Double under

9-7-5-3-1 Handstand push-up
PUSH UP COMP Workout

CrossFit Espoo VS CrossFit 10K VS CrossFit Herttoniemi push up comp. Which gym gets most reps in a week!?

Write down how many push ups you did today. Do them right and with a good technique even tho this is a comp. Scailing is allowed if needed.

Movement standard

How to scale:
9-7-5 Workout

5 rounds for time

9 deadlift 60/40kg
7 hang power clean
5 t2b

Timecap 10min
Overhead Squat Strength
5 x 3 OHS
- leave one rep in the tank
- rest as needed between sets
11.4.2023 Power Clean ( Deload Cycle ) Strength

EMOM 10

2 x Power Clean @ 70%

Same weight across. Tng or Drop´n Go
40, 30, 20, 10 kaloria laite 90sek lepoa välissä Workout

40,30,20,10 cal laite

90s lepo intervallien välissä

Aikaraja 11min

Need a training program?

Back squats Strength

G.I.Jane Workout

Four rounds of 90 seconds work: Workout

Five rounds for quality and minimum rest; Workout

For time: Row, DU and HSPU Workout

PUSH UP COMP Workout

9-7-5 Workout

Overhead Squat Strength

11.4.2023 Power Clean ( Deload Cycle ) Strength

40, 30, 20, 10 kaloria laite 90sek lepoa välissä Workout