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

29.7.25 Workout
Emomx9-12
1) 1-3 rope climb / 1 legless + 1 normi / 5 zombie
2) 10-15m hsw / 4 wall walk
3) rest
- rest 2min
Emomx9-12
1) 8-20 pistol squat / skaalaus esim pallolle tai tukea ottaen / askellus korkealle boxille vuorojaloin
2) 10-20 c2b / pull ups
3) rest
28.7.2025 EMOM ( Strength ) Workout

EMOM 12 (0:40 / 0:20)

1) Single-arm DB clean and jerks, alt
2) Double-unders OR double-under cross-overs
3) Rest
22.3.2022 Basic Workout

EMOM 30

1 minute : 5 - 10 Strict Pull Ups
2 minute : 12/9 Calories Row
3 minute : 10 Dumbbell Hang Power Snatch 20/12,5kg ( 5 rep each )
4 minute : 12/9 Calories Row
5 minute : 20 Russian Twist with plate
Vatsa-bakara-Tabata Workout

-side plank, upper leg in the air
-other side
-plank, left leg in the air
-plank, right leg
Deadlift 1RM Strength

In 30min
Incline bench press with dumbbells Strength

3x8 Incline bench press with dumbbells
28.7.2025 ACCESSORY WORKOUT Workout

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

KEHONHUOLTOA!
Core Work Workout

3 rounds:
15 Hollow Rocks
30 Weighted Russian Twists (1=1)
15 Hanging Knee Raises
"BUusteri Masters 2025 Finaalilaji" Workout

4 ROUNDS

6 TOES TO BAR

6 SNATCH

6 OVER HEAD SQUAT

12 TOP SWING

TIME CAP: 6 min

NAISET 25/30 kg bar

14/16 kg kb

MIEHET 40/45 kg bar

20/24 kg kb
RestDay! Workout

15:00 Basic Endurance CrossFit
16:00 Mobility + Core Workout
17:00 Teens
18:00 EasyWod