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

Pilchuck 1/2 Workout

3 rounds

10 Frontsquats 50kg
24 Kb swings 16kg
14 box jump overs
Deadlift Workout

120 - 145 - 155 - 165 - 170
Tabata Squats Workout

8x20/10 Air Sqats
Crossfit JST (Wigan) Saturday WOD Workout

Partner WOD 1
5 rds each of:
200m Row
10 Box Jumps
15 Snatches

Partner WOD 2 AMRAP
100 Deadlifts
80 Push ups
60 Burpees (synched)
40 Snatches
20 Cal on Assualt Bike
Skill 01-02-2018 Workout
Toes to Bar + Static Hold

Spend 15 Minutes working on improving T2B eﬃciency.
- Between sets of T2B drills perform a static hold of your choice choosing between:
- Handstand Hold (wall or freestanding) or
- OH KB Hold x 15s. or
- Ring Support or Box Support
For time Workout

30 Ring MU for time / AMRAP 5min
ASSAULT BIKE AT HOME Workout

STRENGTH:

5X 4REPS RM CLEAN AND JERK

WOD:

3 ROUNDS FOR TIME OF:

15 CALORIE OF ASSAULT BIKE
15 BOX JUMPS (60 cm)
15 HANSTAND PUSH-UPS

FINISHER:

TABATA 10"- 20"
AMRAP 16' : # 10 Pistols # 10 Ring Pull-up Workout
Row, box over burpees, row, run intervals Workout

3min row
3min bob
2min rest
2min row
2min bob
1min rest
1min row
1min bob

5min rest
3min row
3min shuttle run 30m
2min rest
2min row
2min run
1min rest
1min row
1min run
21.3.2019 Sali Workout

Eilinen/lepo

Need a training program?

Pilchuck 1/2 Workout

Deadlift Workout

Tabata Squats Workout

Crossfit JST (Wigan) Saturday WOD Workout

Skill 01-02-2018 Workout

For time Workout

ASSAULT BIKE AT HOME Workout

AMRAP 16' : # 10 Pistols # 10 Ring Pull-up Workout

Row, box over burpees, row, run intervals Workout

21.3.2019 Sali Workout