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

9/10/20 Workout

Warm up(8)
2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(20)
On the 2:00, repeat 10x
100m run
5 body builders

Finisher
50 double crunch
1:00 quad stretch
A. Squat Snatch Strength

EMOM 10 Min
2 Squat snatches
*starting @65-70% building
C. Conditioning Workout

5 Rounds For Time :
12 Deadlifts @120kg

6 Ring Muscle Ups
Clean Strength

Every 1:30 x 10
-squat clean
Kumppariliikkeitä ja pitoja Workout
WOD Workout

EMOM 15'
1: Rope climb
2: Wall-sit
3: Sled pull
4: KB front rack carry
5: D-ball G2OS
Painonnosto, tempaus x 2 Strength

Find snatch x 2 touch and go
Total workouts of the week Workout

Rest day, total workouts of the week 4 hours, x 3
Deload

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 105 min
Upper body strength -
Squat -

Gymnastics
MU - 30
BMU -
BFLY -
BCTB -
HSW -

Recovery
Sleep, 8+ hrs/week - 5
Avg. time to bed - 22:40
Avg. hours asleep - 8 h 00 min
Avg. cals/day - 2370
11.09.2020 crossfit Jailbreak Workout

For time
6 rds
10 ring dip
6+6 hang kettlebell snatch 24kg
50 double under
DB Thrusters and target burpees (main site Tuesday 190910) Workout

5 rounds for time of

21 dumbbell thrusters
15 burpees, touching target 6 inches above reach

♀ 30-lb. DBs ♂ 45-lb. DBs

Need a training program?

9/10/20 Workout

A. Squat Snatch Strength

C. Conditioning Workout

Clean Strength

Kumppariliikkeitä ja pitoja Workout

WOD Workout

Painonnosto, tempaus x 2 Strength

Total workouts of the week Workout

11.09.2020 crossfit Jailbreak Workout

DB Thrusters and target burpees (main site Tuesday 190910) Workout