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-
Barbel Klubben Strength
A.1) Low hang clean w/ 3.sec pause @1cm of the floor ×2~10min
B.1) Clean from blocks (of plates)
1.) Building weight
2.)6×2 @80%C.1) Back squat
1.) Building weight (few jumps for warm up)
2.) 6×2+1 @90%D.1) romanian deadlift
5×8 Building weight -
29.11.2023 BasicWod Workout
EMOM 12
Min 1 : 6 + 6 DB Row
Min 2 : 6 - 12 Push-Ups
Min 3 : 10-15 Hanging Knee Raise -
29.11.2023 BasicWod Strength
Bench Press w/ Pause
6-6-4-4-2-2 Climbing Heavy
Every Rep 1-2 sec. pause on Chest
Go Every 3:00
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28.11.2023 BasicWod Workout
Basic Endurance CrossFit 50 Minutes :
70/50 Cal Row
20 Sumo deadlift w/ KB
20 Shoulder Taps
60/45 Cal Bike Erg
20 Goblet squat / KB
20 Plank Hip Taps -
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"The Bomb" Workout
With partner, IGYG-style.
40 Reps for time, complex of:
1 Deadlift + 1 Hang Power Clean + 1 STOH @60/42kg -
Hang Squat Clean + Split Jerk Strength
7 sets of Hang Clean + Split Jerk
Set 1: 2 + 1 @70% 1RM Clean & jerk
Set 2: 2 + 1 @73%
Sets 3-4: 1 + 1 @75%
Sets 5-6: 1 + 1 @77%
Set 7: 1+1 @80%
- Hang: above the knee
- Rest 2min btw sets