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-
Sport (8 week cycle) Workout
Comptrain Individuals (Open 2019 track) Grindstone cycle!
As you probably have picked up by now, our sport program is the Comptrain Individuals program with some adjustments here and there.
We are following 1 week behind their schedule. This is a presentation of the coming period:A Grindstone isn’t a sexy piece of equipment. It’s a thick stone that is used to shape… weaponry. In order to create the tip of the spear, the razor-edged bladed of a sword, we must first create this grindstone.
Much like the grindstone, the work here won’t be sexy. And it definitely won’t be easy. But that’s what we want – we never liked easy. We choose the hard path, for we know what destination it brings us to.
Our focus in “Grindstone” – Stamina
In the recent months, we focused on building our foundational base through heavier percentage lifting, on both Olympic lifts and our squats. We’re going to shift gears some now. Towards repetition capacity, known as, stamina.
It’s one thing to have a strong 1RM in CrossFit. It’s another to be able to use it. In other words, a 1RM Clean and Jerk doesn’t necessarily translate to the ability to cycle 50 Clean and Jerks for time.
With our foundational base built from our previous cycle, our aim in “Grindstone” is to turn that strength into useable capacity in all facets of our sport – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load. Inside this cycle, we’ll see an emphasis on barbell cycling. Barbell cycling, in the squatting sense, Olympic sense, and simple sense. But as we know, and love… simple isn’t easy. Yet simple, is rewarding.
Training starts Monday.
Let’s get to work.Monday
Snatch Technique
Snatch Complex
Stamina Squatting: Mid-Range RepetitionTuesday
Strict GymnasticsWednesday/Thursday
Barbell Cycling
Body ArmorFriday
Clean and Jerk Technique
Clean and Jerk Complex
Stamina Squatting: Heavy-Range RepetitionSaturday
Deadlift
Body Armor -
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Warmup Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps -
5 rounds Workout
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10.11.2025 Workout warmup Workout
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
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@ workout pace
500m BikeErg
250m SkiErg
200m Row -
Accessory wod Workout
3 sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry) -
Rest Day! Workout
Kelvin-asteikon keksijä William Thomson alkoi opiskella yliopistossa 10-vuotiaana ja pääsi professoriksi 22-vuotiaana.
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