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

Endurance Workout

In teams of 3 accumulate as many calories on the rower and run as many km’s with sandbag or bulgarian bag as possible in 30 minutes. One rows, one runs, one rests.
WEIGHTLIFTING 300316 Strength

For quality
30 x snatch
Snatch (technique) Workout
1. High hang snatch: 3x2
2. Hang snatch: 3x2
3. Snatch: 3x2
Shoulder press Strength

5 x 5, AHAP
CrossFit Open 16.3 (Scaled) Workout

7-min. AMRAP:
10 power snatches 20/15 kg
5 jumping chest-to-bar pull-ups
Run Workout

Run for 45 min (pk-sykkeet)
Deficit HSPU Strength

For quality:

5 x 5-10 Deficit handstand push-ups.

Scale to HSPU or HSPU from a box, if needed.
Record the height of your hands and post in the comments did you scale and did you use kipping or not.
Rope Climbs Workout

Rope Climbs
Coach Lili's Open 1808015 Workout

5 Rounds Of:

30 Cal Row
20 Push Ups
10 Target Burpees
5 Power Snatch
2 Rope Climb
Running, front squats and GHD sit-ups (main site Saturday 151128) Workout
Complete as many rounds as possible in 20 minutes of:
- 400-meter run
- 185-lb. front squats, 10 reps
- 20 GHD sit-ups

Need a training program?

Endurance Workout

WEIGHTLIFTING 300316 Strength

Snatch (technique) Workout

Shoulder press Strength

CrossFit Open 16.3 (Scaled) Workout

Run Workout

Deficit HSPU Strength

Rope Climbs Workout

Coach Lili's Open 1808015 Workout

Running, front squats and GHD sit-ups (main site Saturday 151128) Workout