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-
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Back squat 10 RM Strength
In 15 minutes find your best possible weight in back squat 10 reps.
Accessory:
Split squat 2x15 reps/ leg, 60 sec rest between the sets. -
ANDI BENCHMARK Workout
ANDI BENCHMARK / Lightweight, high-rep!
RX
For time:
100 hang power snatches (20/30kg)
100 push presses (20/30kg)
100 sumo deadlift high pulls (20/30kg)
100 front squats (20/30kg)SCORE:
TOTAL TIMES1:
For time:
70 hang power snatches (15/20 kg)
70 push presses (15/20 kg)
70 sumo deadlift high pulls (15/20 kg)
70 front squats (15/20 kg)S2:
For time:
50 hang power snatches (10/15 kg)
50 push presses (10/15 kg)
50 sumo deadlift high pulls (10/15 kg)
50 front squats (10/15 kg)INTENDED STIMULUS
20:00-25:00.
Lightweight, high-rep, and fast-paced sets.
Expect fatigue from the overall volume, not loading.
Athletes should scale loading and volume as needed to finish each movement in 5:00-6:00. -
C&J tekniikka Strength
5 x 1 clean + 3 split jerk.
Work on the technique, you choose the weight. If your weights remain light (under 70 % of BW), you can increase the sets. If you go heavy, sets can be fewer.
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Partner WOD Workout
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3 hang power cleans + 3 split jerks Strength
Every 2 min x 5
3 hang power cleans + 3 split jerks-70-75% 1 RM C&J
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18.3.2026 Basic Endurance CrossFit ( Deload Cycle ) Workout
BEC 40
3 Power Clean 60/42,5 ( drop´n go )
3 BMU / 4 CTB / 5 Pull-Ups
3 Strict HSPU / 4 Wallfacing HSPU / 5 Kipping HSPU / 6 Push-Ups
4:00 - 6:00 Easy Cardio -
Post wod - EMOM 10 min Workout
1) 8-10 + 8-10 single arm row
2) 40s. Kneeling Landmine TwistRPE 5-6
Goal & Intensity
-Strengthen upper back and rotational core control.
-10-minute EMOM with steady, controlled effort.
-RPE 5–6, moderate and sustainable.Coach’s Tip:
Move with control and maintain posture throughout.