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

12/08/20 Workout

AMRAP 20
10 Power Snatches 50/35
20 Overhead Squats 50/35
30 Toes to Bar
40 Push Ups

Accessory
3 Rounds, Not for Time:
30 Weighted Russian Twist 10/5 kg
25 Weighted AbMat Sit-Ups 10/5 kg
Snatch work Workout

7x every 120s
3 power snatch + 2 snatch balance + 1 ohs
Hard routine + aerobic work Strength

AM: 165 min
Warm up for 15 min

1.Gymnastics skill interval
EMOM16:
1) Bar muscle up - 6x2 + 2x3
2) Rope climb - 8x1

2.WL
A. Snatch
- Heavy single

B. Every 30 s. for 10 lifts:
- Snatch @ 85% of max
- 10x1x42.5 kg

3.Metcon
6 x 4 min on / 2 min off:
A) 5 Clean and jerks 60 kg + 50 Double unders > 45 kg
B) 12 Cal bike + 20 Toes to bar > 12 bar facing burpees

Reps A: 115 + 160 + 150 = 7 rounds + 5 CJ + 35 DU
Reps B: 52 + 54 + 54 = 6 rounds + 12 cal + 4 BFB
HR: 168/188

4.Strength
A. 5 sets (from Friday):
12 Incline DB Bench - 20 lbs
12 V-handle Lat pulldown - 35 kg

B. 3 sets:
12 barbell hip thrust w/pause at top - 55 kg
15 banded face pulls
20 leg raises

PM: 65 min
Aerobic work / easy bike for 65 min
22.15 km, avg. speed 19.6 km/h
HR: 118/137
Outdoor WOD 2. Annen rappustreenit Workout

3-5 kierrosta, 20 toistoa jokaista liikettä:

*sivuaskellus + polven nosto / jalka
*dippi
*kyykkyhyppy
*etunojapunnerrus
*jalkojen nosto istuen
*kulmasoutu TAI leuanveto

Sivuaskellus + polven nosto

Dippi

Kyykkyhyppy

Etunojapunnerrus

Jalkojen nosto istuen

Kulmasoutu
Warm Up and Backsquat Workout

Warm up
400m Run or 500m Row or 20 cal bike
Into
3 rounds
10 air squats
10 RKB

Backsquat
E2MOM x 6
8 reps

*aim for at least 2-3 weight increases

*Reps should be done unbroken each round.

To prepare for EMOM do at least 2-3 sets of 10 reps starting with an empty barbell building to 45% of 1RM
WOD Workout

CrossFit Games Open 17.5

10 Rounds

9 Thrusters 42,5/30kg
35 DU

Timecap: 24min
6 min AMRAP Workout

6 Heavy DB Snatch (alternating)
9 Box Jumps
Warmup Workout

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps
8.10.2019 Sali Workout

Eilinen/lepo
Warmup Workout

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Struct C2B Pull Ups 5 reps
Strict Ring Dips 5-7 reps
Double DB Overhead Squats (light weight) 10 reps
Parallettes L-Sit 0:30