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

Power Snatch 1RM in 20min Strength

find 1RM in 20min

You can do as many lifts as necessary under the 20min time limit. Do not exceed the cap.
Back Squat Week 5: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 mins Strength

Back Squat Week 5: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 mins

Record comments and issues.
Conditioning Workout

21 - 15 - 9

MB Clean 9/6kg
Burpee over MB
Shoulder to overhead 6 x 6 Strength

Shoulder to overhead 6 x 6
Macho Man Pyramid Workout

Every minute on the minute:
0-3min 3 Pwr Clean
3-6min 3 Pwr Clean + 1 Front squat
6-9min 3 Pwr Clean + 2 Front squat
9-12min 3 Pwr Clean + 3 Front squat
12-15min 3 Pwr Clean + 3 Front squat + 1 Jerk
15-18min 3 Pwr Clean + 3 Front squat + 2 Jerk
18-30min 3 Pwr Clean + 3 Front squat + 3 Jerk

@ max 55% of 1Rm Clean and Jerk (if efficient technique)
Conditioning Workout

EMOM 12
1) 12/8 Cal Row
2) 3 Hang power clean @ 70%
Conditioning Workout

21-15-9

Deadlift 80/55kg
Bar Over Burpee

Time Cap 5 min!
Crossfit Olympic Total ( itäkaira ) Strength

3 attempts to establish a 1 RM
Snatch 1-1-1
Clean&Jerk 1-1-1

** merkattuja kisanostoja 3kpl. Lähestymiset ja lämmittelyt erikseen.
16 min E2MOM 6 push presses Strength
16 minutes, on the minute every other minute:
- 6 push presses
Front squat up to a heavy three Strength

Front squat up to a heavy three

Need a training program?

Power Snatch 1RM in 20min Strength

Back Squat Week 5: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 mins Strength

Conditioning Workout

Shoulder to overhead 6 x 6 Strength

Macho Man Pyramid Workout

Conditioning Workout

Conditioning Workout

Crossfit Olympic Total ( itäkaira ) Strength

16 min E2MOM 6 push presses Strength

Front squat up to a heavy three Strength