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

Back Squat 6x4 Strength

Back Squat 6x4,
Aim for 85%+
Rest about 3min between sets
Bench press Strength

E3M x 4

3-3-3-3 V.2
2.2.2026 Teams Of Two ( Deload Cycle ) Workout

AMRAP 45

100 Calories Air Bike
100 Calories Row
100 Calories Bike Erg

Split as you like
5 rounds: Workout

Prowler push + pull,
1-2min rest
1-10 HSPU,
1-2min rest
Snatch complex Workout

Work up to a heavy but technical weight in 16 minutes:

1 power snatch + 1 hang squat snatch + 1 ohs

Nouse raskaaseen, mutta tekniseen painoon huomioiden päivän kunto. Pidä hyvät tauot nostojen välissä, älä kiirehdi!
"Jack" Workout

Metcon (reps)

”Jack”

AMRAP in 20 minutes of:
10 Push press 50/35kg
10 KBS 24/16kg
10 Box jumps 24/20”
6x1 Snatch Strength

6x1 Snatch, 1 lift every 75:e sec. @90%++
2x AMRAP 4 Workout

2x AMRAP 4

A)
max calories row
B)
16 DB s.a hang clean&jerk@22,5/15kg
8 DB box step over

rest 2min between sets
Shoulder press 5x8 Strength

Shoulder press 5x8
RestDay! Workout

7:00 Snatches ( 5.1.2026 )
8:00 Basic Endurance CrossFit

15:00 Snatches ( 5.1.2026 )
16:00 Kipping Pull-Up, Technique
17:00 Jerk, Technique
18:00 Mobility + Core Workout
19:00 Basic Endurance CrossFit
20:00 Basic Endurance CrossFit

Need a training program?

Back Squat 6x4 Strength

Bench press Strength

2.2.2026 Teams Of Two ( Deload Cycle ) Workout

5 rounds: Workout

Snatch complex Workout

"Jack" Workout

6x1 Snatch Strength

2x AMRAP 4 Workout

Shoulder press 5x8 Strength

RestDay! Workout