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

PK-treeni Workout
PK-treeni

EMOM 30min
1. 45 sec row
2. 5-10 T2B
3. 45 sec m Single arm OH Waiter walk with plate (RIGHT)
4. 45 sec m Single arm OH Waiter walk with plate (LEFT)
5. Rest
Pidä tasainen ja kevyt tahti.
CrossFit Total Strength

Back Squat x 1RM
Shoulder Press x 1RM
Deadlift x 1RM
WOD Workout

Workout
Warm-up: Leg swings, knee hugs, calf stretch, grab foot behind alternating, 200 m jog

o Run: 2.5 mile (fast pace)

o Cool Down: Walk 200 meters
o Core Work: 3 rounds
15 x Supermans
30 x Plank hold Knee to Elbows
60 x Flutter Kicks
"Fran" Workout

21-15-9 reps of:
Thrusters (42,5kg)
Pull ups
AFAP
Bodybuilding for quality Workout
Reps: 8
Rounds: 3 - 4
Tempo: 2020
Unilateral workout
1. Dumbbell floor press
2. Dumbbell bent over row
3. Dumbbell bicep curl
4. Sculll crasher
Accessories Workout

4 rounds for max reps of:
10 Seated DB Strict Presses, pick load
10 Feet Elevated Ring Push-ups
max reps Strict HSPU + 2-3 Kipping HSPU
Muscle & Power, AV1 Strength

Back squat 4 RM, then 3x 2-3 reps @ same weight
Kotitreeni WOD Workout

WOD
5rds for quality
10x up down + push up
10+10 bent over row
10x OH/goblet reverse lunge/side
10x russian twist
Jonne Koski Endurance Week 2 Workout
Week 2
- 10min warm up (include 3x1min high cadence)
- 1x8min @85-90% rest 4min
- 4x4min @105-115% rest 4min between
- 10min cool down
Calculate the correct paces from your avg power for the 20-minute test last week.

Convert watts to pace/500m at concept2.com
IQF Test 1 Workout
For time
- 9 front squats, weight 1
- 9 handstand walks, 25 feet
- 15 front squats, weight 2
- 15 muscle-ups
- 21 front squats, weight 3
- 21 chest-to-wall handstand push-ups
Time cap 15 minutes

♀ 155, 125, 95 lb
♂ 225, 185, 135 lb