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-
Jenni Workout
For Time:
Front squat x 40
Bike 1 000 m
Back squat x 80
Ski Ergo 500 m
Shoulder to overhead x 100
Burpee x 250RX 30/ 15 kg
Voit tehdä tämän omasta treeniviikostasi riippuen myös 2-3 hengen ryhmissä. Ergoissa jokainen suorittaa annetun matkan, muut liikkeet you go-i go tyylillä.
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"12 Days of CrossFit" Workout
12 Rounds:
1 Squat Snatch (52/35)
2 Hang Power Snatches (52/35)
3 Deadlifts (52/35)
4 Burpees
5 TTB
6 Box Jump Overs (60/50)
7 Kipping Handstand Pushups
8 Goblet Reverse Lunges (24/16)
9 Kettlebell Swings (24/16)
10 GHD Sit-Ups
11 Wallballs (20/14) Females to 9' Target
12 Calorie Assault BikeAthletes start by completing 1 Squat Snatch. That's the first round. The next rounds is 2 Hang Power Snatches, followed 1 Squat Snatch. There's round two. Round 3 continues one line further - 3 Deadlifts, 2 Hang Power Snatches, 1 Squat Snatch.
Written a different way, the workout flows as follows:
1 Squat Snatch
2 Hang PSn + 1 Squat Sn
3 Deadlifts + 2 Hang PSn + 1 Squat Sn
4 Burpees + 3 Deadlifts + 2 Hang PSn + 1 Squat Sn
5 TTB + 4 Burpees + 3 Deadlifts + 2 Hang PSn + 1 Squat Sn
Continuing this flow for a full 12 rounds, with the final round starting with the 12 calorie assault bike -
mobility & CORE Workout
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3.9.2024 Workout
EILINEN / LEPO
TAI
reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt -
31.10.2024 Workout
EILINEN tai
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min -
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crossing cleans Workout
Warm up
3x
1 min ski erg
20 hollow rocks
5m hs walk
15 air squats3RFT
40 cross overs
15 Hang Squat Cleans@35/52kg
13 min cap
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11.3.2025 HSPU & TTB Prep Workout
HSPU / TTB prep
2 Rounds
0:10 Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
0:10-0:15 Bent leg tripod headstand away from wall
3 Tuck tripod headstand kip extensions to handstand (against the wall)
3 Tuck tripod headstand kip extensions to handstand (away from the wall)
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2 Rounds
Kipping Toes-to-Bar complex:
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
