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 WOD Workout

4rds
8-12x bench dip
rest 30s
6-12x one arm press per hand
rest 30s
8-14 up right row
rest 60s
+
3rds
12x plank shoulder tap
30-60s plank
OPTIONAL Workout

3rounds:
8+8 Db bench press
8+8 suitcaise deadlift
Snatch pull + snatch 5x2+1 ja 2x1+1 Strength

Snatch pull + snatch 5x2+1 ja 2x1+1
C&J 3x2+1, 4x1 Strength

C&J 3x2+1, 4x1
Short grind Workout

4 rounds for time:

15 cal Echo bike
7 d-ball cleans
5 ghd sit-ups

VX7A
Skill & cardio work Workout

6 rounds every 90sec
1 round is:
5-10 t2b
10-15 barbell thruster @30kg
5-10 kipping pull up
DU practise

+45' c2 bike @z2
Pack 19.4 Strength

Build up to heavy 1RM
Tater Tots (CrossFit Costa Blanca) Workout
Teams of 2:
- 300 Box Step-ups combined (20” all athletes)
- Every 2:00 (including 0:00) combined 4 Power Cleans
- Share the 300 box step ups between partners. Each athlete does 2 PC each time.
RX: 70/53 KG
Target time: 14-16 minutes
Time cap: 22 minutes
Doubles Strength

Then,
Power snatch 2-2-2-2-2 at 80%
Bench press Strength

5 x 4 reps @ 55 kg