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

3/23/17 Workout

Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/Metcon-comp(20)
ammap-run as many meters as possible in twenty minutes.

post distance

Finisher
2 min hamstring stretch
2 min side plank-1 per
Open Gym Workout

Open Gym 1:30 -3:00 post if coming.
1 x Power clean + 3 x Push jerk Strength

1 x Power clean + 3 x Push jerk
Hang Squat Clean 3 RM Strength

Hang Squat Clean 3 RM
Assault bike 30 sec work 15 sec rest Workout

44 rounds
Workout Workout
- Crossfit Open Workout 17.5 - TBA
ENDURANCE CLASS Workout
Partner WOD:
10 rounds each (20 rounds total) of:
250m row OR 20/15 cal on airdyne
- While one athlete is rowing, the other will do burpees, then switch until all rounds are completed*
VK treeni maastossa Workout

Sveitsin rantasipin parkkikselta lähtö 17:00
Baseline One Workout

3RFT:

400M Run (3 laps)
20 Box Jumps
Rest 1 min between rounds

Score is total time minus rest.
Row intervals Workout

10x
50s On / 10s off

10x
40s on / 20s off

10x
30s on / 30s off

10x
20s on / 40s off

15x
20s on / 20s off

2 minutes rest after every set of tens.

Need a training program?

3/23/17 Workout

Open Gym Workout

1 x Power clean + 3 x Push jerk Strength

Hang Squat Clean 3 RM Strength

Assault bike 30 sec work 15 sec rest Workout

Workout Workout

ENDURANCE CLASS Workout

VK treeni maastossa Workout

Baseline One Workout

Row intervals Workout