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

Penkki 4x5 Strength

Bench press 4x5
"Klokovin Tabata" Workout

8 kierrosta
20s/10s

Power snatch
Snatch deadlift
Snatch high pull
Klokov press
Good morning
Deficid HSPU/HSPU
Thruster
Back squat jännehyppy
Push Jerk 5x5 + 5x95% + 5x90% Strength

Push Jerk
5x5 increasing weight

Then do 5 reps @95% of that max weight
Then 5 reps @90% of max that max weight
Crossfit Weightlifting WOD 16/09/2015 Workout

Odd minutes: 10x Dumbell Snatch (alternating hands)
Even minutes: 10x toes to bar

Decrease one rep for round.
When you reach 5 reps do everything on the minute until you reach 1 rep
back squats burpees hand release Workout

Back squat 80% 1RM
4-4-4-4-4 (one set every 2mins)
Ladder 10-1. 1-10
Back squat 60%
Burpees hand release
Ski, Box and Doubles Workout

5 RFT:
20cal SkiErg
10 Box jumps 60/50cm
30 DU

Try to keep a steady pace thru the whole workout and keep moving all the time.
tuulimyllyjä kahvakuulalla Strength

4 x 5+5
12min AMRAP echo-row-ski-kbs Workout

12min amrap
15/9cal echo
10 ringrow
15/9cal ski
10kbs
Rounds of: Couplet of: OHSx10 & Pullupsx10 (strict mostly) Workout

Rounds increasing in weight to a safe but challenging weight of:
OHS x 10 (from ground)
Pullups (strict mostly and in super slow and control with big ROM)
20151013 WoD Workout

"AMRAP 12
15 Wallball (9/6)
10 T2B
5 SDHP (60/40)"

Need a training program?

Penkki 4x5 Strength

"Klokovin Tabata" Workout

Push Jerk 5x5 + 5x95% + 5x90% Strength

Crossfit Weightlifting WOD 16/09/2015 Workout

back squats burpees hand release Workout

Ski, Box and Doubles Workout

tuulimyllyjä kahvakuulalla Strength

12min AMRAP echo-row-ski-kbs Workout

Rounds of: Couplet of: OHSx10 & Pullupsx10 (strict mostly) Workout

20151013 WoD Workout