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

CrossFit Total 1, Press Strength

Shoulder Press 1RM

RPE 5, maximum effort. Warm-Up well, use spotters and legit reps only!
BASIC WOD: Lower body mobility(hips and legs) Workout

WARM UP:
15 min amrap
• 10m dragon walk
• 5/5/5 wall squats
• 10m cossack walk
• 5/5/5 leg swings
• 10 kangaroo squat

30min For quality

• 10 90&90 switches + hip open
• 5+5 hip extension combo
• 30s squat hold

• 10 banded march
• 5+5 cossack squat + hip flexor
• 5+5 hip flexor + adduction/ abduction

• 5 inchworm+ pigeon
• 10 squat + toe squat
• 2+2 full perfect stretch combo
Front squat Strength

Lisää painoa joka sarjaan
Deficit trap Bar deadlift 3x4 Strength

Deficit trap Bar deadlift 3x4
21.12.2023 EasyWod Workout

AMRAP 8

10 One Arm Hang Dumbbell Clean 22,5/15kg ( R )
30 Single Unders
10 One Arm Hang Dumbbell Clean 22,5/15kg ( L )
15 Double Unders
Fredag 6/7 2018 Workout

A:E3M for 15min
Build up to heavy 1 rep CGBP in 5 sets

B:15min amrap
1 rope climb
5 push press 50/35
5 box jumps
2 rope climb
5 push press
5 box jumps
3 rope climb
5 push press
5 box jumps
etc…
Basic conditioning Workout

for 90min
bike erg, row, bike erg 10 min each
- Nasal breathing
- HR @ 70-80%
RC 19.12.23 shoulder press Strength

Shoulder press
3 x 8 pull over Strength

Penkin päällä tai selkä penkin reunalla.
5.1.2023 Run ( Kuopiohalli ) Workout

Run 4 x 200m ( Rest 60 sec )

Run 4 x 4 minutes ( rest 3 minutes )

Need a training program?

CrossFit Total 1, Press Strength

BASIC WOD: Lower body mobility(hips and legs) Workout

Front squat Strength

Deficit trap Bar deadlift 3x4 Strength

21.12.2023 EasyWod Workout

Fredag 6/7 2018 Workout

Basic conditioning Workout

RC 19.12.23 shoulder press Strength

3 x 8 pull over Strength

5.1.2023 Run ( Kuopiohalli ) Workout