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

Itäkairan nallet goes to pieksäjäiset Workout

2000m row

12-10-8-6-4

Syncro thrusters
Syncro t2b
Syncro burpee

2000m row
Flight Simulator Up Down Thrusters Workout

10-20-30-40-50-40-30-20-10 unbroken dubs
2-4-6-8-10-8-6-4-2. DB Up Downs with dB single hang pull thrusters
22.9.2019 Workout

CrossFit Total

Back Squat
Shoulder Press
Deadlift

Total kilos
Simning 100m Workout

Simning 100m
3 rounds for quality Workout

20 cal bike
40m front rack carry
40m farmers walk
Rest 2 min
10 x High hang clean + hang clean + 2 split jerks Strength

Every 90s for ten rounds:
High hang clean + hang clean + 2 split jerks
D. Conditioning Workout

Amrap 16 min:

1 legless rope climb
10 box jumps @24’
15 walking lunges
C. Dottir Workout

For time:
12 Bar Muscle-Ups
21 Deadlifts 80kg
9 Bar Muscle-Ups
15 Hang Power Cleans
6 Bar Muscle-Ups
9 Shoulder-to-Overhead
B1. Clean from blocks Strength

Build to today’s heavy Clean from High Blocks – the barbell should be at mid-thigh in the starting position.
A. Front squats Strength

4 sets:

4 front squats @80%

Need a training program?

Itäkairan nallet goes to pieksäjäiset Workout

Flight Simulator Up Down Thrusters Workout

22.9.2019 Workout

Simning 100m Workout

3 rounds for quality Workout

10 x High hang clean + hang clean + 2 split jerks Strength

D. Conditioning Workout

C. Dottir Workout

B1. Clean from blocks Strength

A. Front squats Strength