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
  • Rajan kuntotestit Workout

    Yhden minuutin aikana kukin liike max reps:
    Puristusvoima
    Istumaannousu
    Etunojapunnerrus
    Toistokyykistys

  • HYBRID - W03-D1 Workout

    Week 3 - D01

    Rest - Day

    🎯 Upcoming week
    BUILT BY WOD-SCIENCE 🚀
    ------------------- INFO -------------------
    This week includes a few key adjustments to optimize performance and recovery:

    Strength blocks are now separated — more time and focus per lift instead of supersets. You may find you can push a little heavier with better control.
    Group B: Strength sessions have been repositioned to improve recovery and balance overall training load.
    Metcon RPEs have been updated — keep an eye on the intended RPE.
    --> For Group B: The second metcon will feel slightly easier to help manage fatigue and reduce overtraining risk.
    Train smart. Move well. Let’s get after it! 💥
    Week: 3 of 10
    Load: Moderate
    Focus: You're now in the groove—Week 3 continues to push intensity while refining positions and consistency. Stick to the intended RPEs, stay sharp on technique, and trust the process.
    Monday: REST
    Tuesday: Gymnastics + Lower Strength
    Wednesday: Conditioning
    Thursday: REST
    Friday: Olympic + Upper Strength
    Saturday: Conditioning
    Sunday: Zone 2
    For Scaling options, please first check the Coaching Tips, then ask in the discord.

    Week 3 - D02

    💪 Gymnastics + Lower - Strength Day

    Strength-up #2
    Part A)
    4 Rounds of:
    Air Bike/Row/Ski/Run
    40s Work @RPE 2-3
    20s Rest

    Part B)
    5:00 for quality: *
    8 Front Squat **
    6/6 One Arm Kettlebell Russian Swing
    6/6 Bent over alternating kettlebell row

    *@RPE 3-4
    **Start with light weight. After the first round, you can increase the weight if it feels good.

    If needed, add any extra mobility or warm-up work based on personal needs.
    Counter Movement Jump
    This session is for practice and week-to-week improvement in the CMJ.
    You have 10 minutes to complete 3 attempts at CMJ (Countermovement Jump), resting 30 seconds between each jump.

    (See video on how to do a CMJ and the PDF/2nd video on how to use the app)

    6:00 - Skill up
    Within a span of 6 minutes, make everything ready what you need for the Gymnastics and get familiar with the movements.

    Gymnastics: Bar Muscle Up
    4 Rounds for Quality:*

    5-8 Kipping Chest-to-Bar Pull-Ups
    3-5 Bar Muscle-Ups or Jumping BMU transitions
    3 Bar Muscle-Up Negatives (slow descent from top position)
    10-15 sec Bar Support Hold (top of dip)
    Rest as much as needed

    *RPE 5; Refine bar muscle-up mechanics by developing timing, turnover control, and positional strength—key for efficiency and consistency in high-skill CrossFit gymnastics workouts.

    6:00 - Build up
    Within a span of 6 minutes, gradually increase to your target weight for the day, while focus on the technique and mind-muscle connection.

    Lower Strength #1
    Every 3:00 x 4
    A) Front Squat
    6 x reps @ RIR 2 or 92.5kg - 98.5kg ~75-80%

    Lower Strength #2
    Every 2:30 x 4
    B) Romanian Deadlifts
    12 x reps @ RIR 2 or 67% 1RM Romanian Deadlift - 72% 1RM Romanian Deadlift

    Week 3 - D03

    🚀 Conditioning - Day

    Warm-up #2
    Part A)
    4 Rounds of:
    Air Bike/Row/Ski/Run
    40s Work @RPE 2-3
    20s Rest

    Part B)
    5:00 for quality: *
    3 Scapular Pullups
    3 Strict Pullups
    6/6 Banded Internal Rotation
    5 Dips (Ring or Parallel Bar)
    4 Wide Grip Pushups

    *@RPE 3-4

    If needed, add any extra mobility or warm-up work based on personal needs.
    6:00 - Metcon up
    Within a span of 6 minutes, prepare for today's Metcon. Get everything ready and prepare mentally. Do the movements 1-2 times to get the feel for them.

    Metcon
    FOR TIME (Time Cap: 16:00)*

    3 Rounds:
    15 Toes-to-Bar
    12 Dumbbell Shoulder-to-Overhead (2x22.5/15kg)
    9 Burpee Box Jump Overs (24/20”)

    Then immediately into:
    30 Double Under
    30 Sit-Ups
    30 Double Under

    *@RPE 8

    8:00 - Metcon up
    Take a breather and the time you need - and then prepare for the next Metcon.

    Metcon
    AMRAP 20:00*

    400m Run
    8 Bar Muscle Ups
    400m Run
    8 Power Snatch 18.5kg

    *@RPE 6

    Week 3 - D04

    rest

    Week 3 - D05

    ✨Olympic + Upper - Strength Day

    Clean-up #2
    Part A)
    4 Rounds of:
    Air Bike/Row/Ski/Run
    40s Work @RPE 2-3
    20s Rest

    Part B)
    5:00 for quality: *
    8 Deadlift**
    8 Front squat
    5/5 Barbell Cossack Squat
    3 Shrugs

    *@RPE 2-3
    **Start with light weight. After the first round, you can increase the weight if it feels good.

    If needed, add any extra mobility or warm-up work based on personal needs.
    8:00 - Build up
    Within a span of 8 minutes, gradually increase to your target weight for the day, while focus on the technique and mind-muscle connection.

    Clean Strength
    Every 2:00 x 8

    1 Clean Pull + 1 Hang Squat Clean + 1 Push or Split Jerk

    Start at ~51kg and build up to around 74.5kg

    6:00 - Build up
    Within a span of 6 minutes, gradually increase to your target weight for the day, while focus on the technique and mind-muscle connection.

    Upper Strength #1
    Every 3:00 x 4
    A) Bench Press
    8 x reps @ RIR 2 or 81kg - 86.5kg ~80-85%

    Upper Strength #2
    Every 2:30 x 4
    B) Barbell Bent over Row
    8 x reps @ RIR 2 or 75% 1RM Bent Over Row - 80% 1RM Bent Over Row

    Week 3 - D06

    🚀 Conditioning - Day

    Warm-up #2
    Part A)
    4 Rounds of:
    Air Bike/Row/Ski/Run
    40s Work @RPE 2-3
    20s Rest

    Part B)
    5:00 for quality: *
    8 Scapular Pull-Ups
    8 Ring Rows
    8 Shoulder Dislocates
    4 Power Snatches**

    *@RPE 2-3
    **Empty Barbell or very light weight

    If needed, add any extra mobility or warm-up work based on personal needs.
    Counter Movement Jump
    Go through the standard procedure and then you have 10 minutes to complete 3 attempts at CMJ (Countermovement Jump), resting 30 seconds between each jump.

    (See video on how to do a CMJ and the PDF/2nd video on how to use the app)

    6:00 - Metcon up
    Within a span of 6 minutes, prepare for today's Metcon. Get everything ready and prepare mentally. Do the movements 1-2 times to get the feel for them.

    Metcon
    FOR TIME (Time Cap: 20:00)*

    500m Row
    40 Wallballs (9/6kg)
    400m Run
    30 Kettlebell Swings (24/16kg)
    300m Ski (or 500m Bike)
    20 Burpees Over Rower
    200m Row
    10 Power Snatches (23.5kg)

    *@RPE 8

    8:00 - Metcon up
    Take a breather and the time you need - and then prepare for the next Metcon.

    Metcon
    AMRAP 8:00* x 2

    5 Chest-to-Bar Pull-Ups
    10 Box Jumps (24/20”)
    15 Wall Balls (9/6kg)

    *@RPE 6; Rest 4:00 between AMRAP

    Week 3 - D07

    🏃‍♂️➡️Zone 2 - Day

    Zone-up
    Part A)
    4 Rounds of:
    Air Bike/Row/Ski/Run
    40s Work @RPE 2-3
    20s Rest

    Part B)
    5:00 for quality: *
    12 Air squat
    12 Banded Good Mornings
    12 Scapular Pullups
    6/6 Banded dead bug

    *@RPE 2-3

    If needed, add any extra mobility or warm-up work based on personal needs.
    6:00 - Ready up
    Within a span of 6 minutes, prepare for today’s Zone 2.

    40:00 of Zone 2
    EMOM x40*

    Minute: Clean and Jerks ~(19.5kg)
    Minute: Burpees
    Minute: Dumbbell Snatches
    Minute: Bike
    *You Choose the Reps and Weight; Reps and weight should feel criminally easy—you’re aiming for RPE 3-4, steady breathing, and smooth movement. The goal is to replicate a cyclical movement like on ergs or running but with functional movements.

    Example:
    8 x C+J
    7 x Burpees
    10 x DB Snatches @ 10kg
    10cal Bike

  • 28.01.2025 Workout

    POWER CLEAN

    A) E3MOM X3-4 (WU)

    B) E90SEC X6-9

    C) PC Intervals
    4x 2min on/1min Off:

    BACK SQUATS

    2x6 @130kg
    2x3 @140-150kg

    *rest 3min between

    METCON

    2x 5min AMRAP/3min rest Between

    *aim for same amount of reps on both amraps

  • 06.10.2025 Workout

    Power Clean

    A) Build Up To Days Heavy

    • 1 PC + 1 Hang PC

    B) 1min on/1min off X5

    • 8 Bar Over Burpee
    • Amrap: PC @85% from complex

    C) Clean Pull

    4x2 @110%

    *rest 2-3min between

    Strength

    A) 3-4 Rounds:

    • 8/8 Front Foot Elevated Split Squat (BB or DB) *rest 60s
    • 10/10 KB Hip Flexor Raise (laatikon päällä) *rest 2min

    B) 3-4 Rounds:

    *rest 3min between rounds

  • 12.3.2025 Workout Warmup Workout

    1:30/1:00/0:30 of each @ increasing pace
    1) Row
    2) Air bike
    +
    8 slow tempo plate squats
    8 Scapula push-ups
    8 Scapular pull-ups
    8 Tension swings
    +
    2 rounds
    5/way Scapular rolls
    10 Front squats w/ empty barbell
    10 Push presses w/ empty barbell
    30 Speed rope skips
    +
    Once through
    250m Row
    35 Double-unders
    6 Thrusters @ 43/30kg
    10/7 (cal) Air bike
    (7.62m) Overhead walking lunges @ 43/30kg
    8 Chest-to-bar pull-ups

  • Power Clean & Jerk Strength

    9 sets of Power Clean & Jerk
    Sets 1-3: 2 @75% 1RM Power Clean
    Sets 4-6: 1 @80%
    Sets 7-9: 1 @85%
    - Rest as needed btw sets

  • EMOM 15 Workout

    Placeholder for a 15 min EMOM with 3 exercises.

  • 4 x 6/jalka bulgarialainen askelkyykky Strength

    Lepo n. 1-1.30min välissä.

  • Mave Strength

    5 min row 1km
    2-5 minn skierg 500m
    Deadlift 3x 70, 75, 80, 90, 95, 105
    Kb swing 20 x 10kg
    Sit up x 10
    Pushup x 10

  • T2B Workout

    Trainind day 2
    1) 5x10 reps seated alternating single-leg raises
    -Leaning back will make the movement easier, and leaning forward over your thighs will make this more challenging.
    -Lift the leg off the ground a few inches.

    2) 5x5 reps kipping knee raises
    -Add the kip swing to the hanging knee raise. Still focusing on kipping from the shoulders. As you press down against the bar, lean back, and bring your knees above your hips.

    3) 5x10 reps GHD hip extensions

    4) 3x15 reps banded lat pull-downs