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

Kotitreeni La 10.4.2021 Workout

WU
3rds
20x hiihtohyppy
10x KB/DB swing
5x burpee
+
2rds
5+5 hang power snatch
10x DU/jump over line
Heavy squats Workout

"Strength (load)

Back squats with climbing weight:
5-5-5
3-3-3
1-1-1

*Goal is to find the heaviest weight for back squat in a set of 5, 3 and 1. Lift every 3:00"

__

"Harjoitus kehittää maksimivoimaa. Harjoituksen tavoite on ottaa jokaisesta sarjasta, 5, 3 ja 1 toiston seteistä mahdollisimman iso paino kolmella painolla.
Ajatus on, ettei tangosta oteta painoa pois missään vaiheessa harjoitusta, vaan painot kasvavat samalla kun toistot pienenevät.

Tähän kannattaa ottaa heti suoraan lajinomaiset lämmittelyt ja harjoitella hyvää tempoa kyykyn tekoon, jotta asento säilyy tiukkana koko liikkeen ajan. "
Kuntopiiri Workout

Kuntopiiri 48-84 x 1min

40sek työ / 20lepo

KB deadlift
Ring row
Box step up
Push up
Plank
REST
6/15/21 Workout

Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

WRK(24)
WRK 6:00 REST 1:00 x3
12 sumo deadlift + high pull
ten meter broad jump
12 hand release push ups
ten meter run
24 toe taps
12 tricep dips or tricep kickbacks

Finisher
50 double crunch
1:00 IT stretch
Saturday Warm up Workout

Warm up
3 sets
1:00 cardio (add speed each round)
5+5 suitcase deadlift
10 db snatches
8 kipping movements
8 kipping knee raises
4 barbell muscle snatches
:30 HS Hold

then metcon prep

Test some toes to bars in, get that hs walk / wall walk feeling and weight for power snatch. then before hitting workout do 1 set :
5 ttb + 5m hs walk/ 1 wall walk + 2 power snatches.
Kotitreeni WOD Workout

WOD
12-10-8-6-4-2
OH squat/goblet squat
hand release push up
6/11/21 Workout

Warm up(10)
10 pik n grass
10 high knees
10 arm circles

RCVR(30)
walk, run, jog, row, bicycles

Finisher
1:00 plank
1:00 IT stretch
Kotitreeni Pe 9.4.2021 Workout

WU
3rds
10x air squat
10x plank shoulder tap
5+5 push press
+
2rds
4+4 OH squat/ 4x goblet squat
6x hand release push up
1.8.2021 Workout

9:00 Basic Endurance CrossFit
10:00 Clean & Jerk Technique ( Heavy lifts)
11:00 Bar Muscle Up, Technique
15:00 Clean & Jerk Technique ( Heavy Lifts)
16:00 Bar Muscle Up, Technique
17:00 Basic Endurance CrossFit
Bootcamp Workout

Warm up
Run 400, row 500 or bike 20 cal

Core strength
Every 3:00 x 5
10 leg raises
20 sit ups
0:45 plank hold

WOD
5 RFT
250m run or 300m row
7 DB thrusters
14 walking lunges
Rest 1:30