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

11/17/16 Workout

Start up(14)
stretch 5 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

Metcon/Metcon-comp (20)
10-8-6-4-2 snatch
complete each set in a tng format.

3x2 deadlift(8)

afterburner(choose one or two)
3x10 tire flips or 3x10 ghr
150 doubles/450 singles

Finisher
2 min low back smash
20 side plank punch through per
Hanging leg raises Workout

3x10 Hanging leg raises
Smash Workout

20min time cap
First 5 rounds
400m run
Heavy clean 100/60kg
Then
2 rounds of cindy as fast as possible :)
5 pull ups
10 military pushups
15 airsquat
Tire flip Workout

30mins AMRAP
5 flips with tire
5 jumps in and out
400m run or 300m row or 600m bike
WEIGHTLIFTING 021116 Workout

A. E2MOM for 10min
1 snatch pulls + 1 snatch + 2 ohs

B. 5x5 snatch deadlift on a riser
PK-treeni B. Konejumppaa Workout
Omavalintaiset koneet, esim. soutu, hiihto, wattbike, skillmill, assaultbike... mitä näitä nyt on, + omavalintaiset CrossFit-liikkeet, esim. wallball, kahvakuula, burpee, GHD...

10 x

2 min kone + 1 min CF-liike
- 2 k soutu
Rest day/open/mobility Workout

16.00 open
17.00 mobility
18.00 advanced
Bench run Workout

20min Amrap
-15 x bench press 60/40kg
-300m run/400m row/800m bike
Strict Pull up Workout

3x max set of strict pull-up ( rest 2min btw sets)
5 rounds Workout

Push press x3
Legless rope climb x1-2

Do as a super set. Rest 2-3 min after rope climb.

Need a training program?

11/17/16 Workout

Hanging leg raises Workout

Smash Workout

Tire flip Workout

WEIGHTLIFTING 021116 Workout

PK-treeni B. Konejumppaa Workout

Rest day/open/mobility Workout

Bench run Workout

Strict Pull up Workout

5 rounds Workout