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-
-
Running, dipping and deadlifting Workout
-
Misfit training: Dumbbell strict press De-load (Neutral Grip) 3×15 Strength
Rest as needed, Focus on form. Each dumbbell should be somewhere near 15% of your 1RM* (200lb barbell strict press, use 30# dumbbells)
Work on keeping your midline tight and ribcage down when they get really hard. Would rather see a set of five with a flat lumbar spine than ten with the banana back. -
CrossFit Jyväskylä 22.7.2013 Death By ring push ups Workout
- add every round 2 reverse / back burpees
-
-
50 and 25 Workout
-
LauantaiEASY Workout
5 kierrosta
2 x Burpee pull-up
5 x Punnerrus irrotuksella
10 x Askelkyykky (15kg levy)
10 x Jalkojen/lantion nosto
120m juoksu -
Misfit training: Strict Press 4×2 90% or more Strength
First weight should be at 90% climb up towards 100% with each set. If you get close to failure go back down towards 90%.
Move the weight fast. If it gets slow, it is too heavy. -
Misfit training: Rowing Pace Work 4x500m Row – Rest 1:1 Workout
Row pace should be the pace for your goal 2k row. If you rowed a 7:10 and you really want a 7:00 and think it’s realistic, row a 1:44 pace (1 second faster than last week, 2 seconds faster than 2k goal pace) the entire time for all four. This is pace work and is meant to be done at the exact same split the entire time. Pick a realistic goal, do the math, then hang tough mentally for all three.
-
Misfit training: Power position squat clean and jerk 8×1 @90% or more of the 1RM Strength
Do a slow perfect Clean deadlift then lower the bar back down to power position, pause, then go.
First weight should be at 90% climb up towards 100% with each set. If it isn’t pretty stay close to 90%, this is just as much skill work as it is getting stronger.
You should be paused in power position before you go. No dip drive to gain momentum. Weight on the heels, knees in front of the bar, shoulders behind the bar, then fast hips. Lower the weight to power position, pause, engage traps, then go.