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

AMRAP 30min Workout

500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
For Time Workout

10-20-30-40-50
DB Snatch alt. 22.5/15kg
Squat w/DB
Cardio after wod Workout

30min bike/row/ski/run with clothes sweating
21-15-3 burpees box jumps + pull ups Workout

21-15-3
Burpees box jumps
Pull ups
11-4-16 Workout

Weightlifting:

Clean & Press - 5 Sets of 10 EoMOM
Superset: Military Press - 15-6-5-4-3
Front Raises - 15-6-5-4-3
Upright Row - 15-6-5-4-3 EMOM
Barbell Curl - 15-6-5-4-3 EMOM
Close Grip Bench Press - 15-6-5-4-3 EMOM
Skull Press - 15-6-5-4-3 EMOM
Overhand Grip Curl - 15-6-5-4-3 EMOM

Abmat Situp - 5 Sets of 20 Reps

Crossfit:
Strength bias 1 Strength
Squat clean 4x3
- No tng but no let go from barbell
Weight as heavy as you can maintain proper technique.
KB´s-clean and jerk, Turkish get up, HSPU Workout

5 rounds for quality:

12 x Kettlebells clean and jerk
8 x Turkish get up (4+4)
6 x HSPU
Omatoimitreeni 2.4.2016 Tempaustekniikka Workout

Tempaus sylistä 3 x 3, (tytöt 22,5-32,5kg, pojat 37,5-47,5kg)
Tempaus polven päältä riipusta + maasta 3 x 2+1 (tytöt 22,5-32,5kg, pojat 37,5-47,5kg)
Superkids 10-13 v WOD Workout

Joka alkava 2 min x 7

7 leukaa, 7 valakyykkyä AHAP
5 Rounds 20Sec ON 40Sec OFF: Workout

1) Hollow Hold
2) L-Sit Hang
3) Ring Support
4) Rings to Chest Hold.

Need a training program?

AMRAP 30min Workout

For Time Workout

Cardio after wod Workout

21-15-3 burpees box jumps + pull ups Workout

11-4-16 Workout

Strength bias 1 Strength

KB´s-clean and jerk, Turkish get up, HSPU Workout

Omatoimitreeni 2.4.2016 Tempaustekniikka Workout

Superkids 10-13 v WOD Workout

5 Rounds 20Sec ON 40Sec OFF: Workout