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

STRENGTH Workout

14 Min EMOM of:
Odd Min
BB Back Squats
90% of 5 @ 8 RPE 3 reps
Use load of 5 @ 8 RPE of this week
Even Min
Pull Ups 10-15 reps unbroken
ALK: Allemeno nt, 4x4 Strength

Allemeno niskan takana, 4x4 tanko + 15kg
ALK: TeVe + tempaus py, (1+2)x8x50% Strength

Tempaus veto + tempaus polven ylipuolella, (1+2)x8 50% tempaus maximista
CrossFit Rush Workout

A,
4 x 3 min / 2 min rest easy Row/ bike. During rest row/bike for two minutes at light pace between each piece.
Goal : over 750/700m in each 3 mins

B,

AMRAP 12 mins
1 round of “Mary”
5 HSPU Kipping
10 Pistols (alternating legs)
15 Pull ups
1 round of “DT”@60/40kg
12 DL
9 HPC
6 Push Jerk
Special annie Workout

30min Amrap
DU 20-40-60-80-100-120...
Sit-up 10-20-30-40-50-60-70...
CFKN nuoret JATKO Workout

Lämmittely ja mobility

Tempausta
-10 otm 3x tempausta

10min amrap
3 Hspu
8 boxihyppyä

Loppuvenyttelyt
POWER&SPEED Workout

Monday
Warm up Workout

High knees
Butt kicks
Shuffle swings
Toy soldiers
Floor touches
Spiderman
Superkids 10-13v WOD Workout

3 kierrosta
1 min max reps DU
1 min max reps lunge
1 min max reps burpee
DRD Workout

5 Rounds for Time
12 Box Jumps (24/20 in)
7 Deadlifts (225/155 lb)
55 Double-Unders
11 Pull-Ups
19 Russian Kettlebell Swings (70/53 lb)
96 meter Row

Need a training program?

STRENGTH Workout

ALK: Allemeno nt, 4x4 Strength

ALK: TeVe + tempaus py, (1+2)x8x50% Strength

CrossFit Rush Workout

Special annie Workout

CFKN nuoret JATKO Workout

POWER&SPEED Workout

Warm up Workout

Superkids 10-13v WOD Workout

DRD Workout