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 15 min Workout

AMRAP 15 min
1 - 2 - 3 - 4 - 5 - 6 - 7 - ...

Thrusters 42,5/30 kg
Toes-to-bar

Aerobic work, do not go 100% from the start, pace yourselves.

Continue UNBROKEN as long as you can. Start from 1 when you need to break a set.

Score is the highest UNBROKEN rep-range you've reached.

Aux work: mobility
26.8.2019 Workout

Lepoja
Strength Strength

• 3-3-3 of:
BB Front Squat
3RM
90% 3RM 3-3 reps
CrossFit Rush Workout

For time:
64 cal row
32 HSPU
16 Alt. box step up@2x22.5/15kg

EMOM 18':
a) 12-16 Alt. db snatch@22.5/15kg
b) 8-12 t2b
c) 30-50 DU
CFKN minit Workout

Alkulämmittely leikkiä ja mobility

Harjoitellaan tasapainoilua, yhden jalan varassa, lankusta käsien ja jalkojen nostelua, silmät kiinni...

5 kierrosta 20s/ 10s
Rengasoutu
Levylle hyppy
Karhukävely
Lankku
Burpee

Loppuvenyttelyt
10-1 Workout

10-1 db snatch @22,5
20-2 cal ski
5 cleans each round @70
Kotitreeni Pe 26.2.2021 Workout

WU
6-8min. at easy pace
10x air squat
10x lunge
10x jump over line
10x sit up
CFKN nuoret Workout

Alkulämmittely ja mobility

Nopeusrata

10min amrap
2 köysi
5 tempaus kyykkyyn kepillä
2 kierrosta juoksu salin ympäri

Loppuvenyttelyt
warm up Workout

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps
2.Conditioning Workout

"Underrated"
AMRAP 9:
30 double unders
1 hang squat clean (135/95)
30 double unders
2 hang squat clean (135/95)
30 double unders
3 hang squat clean (135/95)

Climb by 1 rep each round.

Kilos: 61/43