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-
MamaWod Workout
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Main site Tuesday 250610 Workout
CrossFit Community Cup Workout 2 - Pro
- Rounds 1 and 2
- 15 toes-to-bars
- 15 overhead squats
- Max-calorie row
- Rounds 3 and 4
- 15-calorie row
- 15 overhead squats
- Max bar muscle-ups
Your score is the total number of reps completed.
♀ 75-lb barbell
♂ 115-lb barbell - Rounds 1 and 2
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Overall Strength Workout
-1 Round
- 8min per zone / 1min rest
- RPE 8Zone 1:
RunZone 2 Core:
Partner A:
Hollow Body Jacks x 10
Doubles Crunches x 10
Lateral Jump Squats x 10Partner B:
SkiErgZone 4 Pull:
RowErg 300m
KB One Hand Row x 16 (8 per hand)Zone 5 Legs:
Partner A:
SB Step Up x 10 (5 per leg)
SB Lunges x 20Partner B:
EchoBike -
Monday 10/02/2025 Workout
RUN
Beginner: 4-5km @RPE 3-4
Intermediate: 6-7km @RPE 3-4
Advanced: 8km @RPE 3-4 -
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19.4.2024 Warmup Workout
5 to 10-minute BikeErg @ very easy pace
+
Cardio
The intent here is to get sweaty and to bring your HR up to touch on the workout intensity BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
2:00 Assault bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
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Practise Wall balls and Lateral burpee box jump overs
* To find a good form and rhythm for each, consider the following:
Wall balls: distance from the wall (line), stance width, hands under (not on sides) of the ball, arm shake (or not) between reps
Burpees: step up or jump up from the floor, how to jump on and over the box, rhythm
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Run through
15 Wall balls @ 20/14#, 10/9’
10 Lateral burpee box jump-overs, 24/20”
10 Wall balls @ 20/14#, 10/9’
5 Lateral burpee box jump-overs, 24/20”
Rest no longer than 3 to 5 minutes before you start the workout. -
OPTIONAL LONG ENDURANCE Workout
WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCEAMRAP 40-60min
5min easy machine
10 box jump
10 ring row
10 push up
10 goblet squat (easy weight)PK 1-2, not too FAST !!!
COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE" -
2.8.2025 Press & Row Workout
Alternate A1 / A2
A1. Seated strict press – 3 x 6-8 @ 70+%1RM strict press (2-3 RIR), Rest 1:00 before A2
A2. KB/DB Seal row – 3 x 8-10 @ RPE 7-8 (2-3 RIR), Rest 2:00 before A1
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060925 SPORT B&C Workout
B) Bar muscle-up drills
C) 5 rounds for quality
3-5 bar muscle-up
10m handstand walk (or assisted HSW)
60 double underYou go / I go full rounds with partner
(max. 2min / round / hlö) -
Vini Kedvence Workout