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-
Clean / Front squat Strength
WARM-UP, 30/25 SEC X 6:
1) Hang clean pull / Hang muscle clean
2) FS + press btn / drop clean
3) High hang clean / Hang cleanEMOM 4 MIN, LIGHT TO MODERATE:
1 hang clean + 1 clean
EVERY 1,5 MINS X 9: (MERKKAA PAINOT)
3 sets: 3 clean (every 15 sec: 00:00, 00:15, 00:30)
3 sets: 2 clean (every 15 sec: 00:00, 00:15)
3 sets: 1 cleanKolmoset: 70-80% /1RM
Kakkoset: 80-90% /1RM
Ykköset: 90+% /1RMEVERY 2 MINS X 5: (KAKKOSISSA RIR 1-2)
3-3-2-2-2 front squat -
Friday Cool down Workout
2-3 min light cardio
2+2 min low back / side smash with roller
1+1 min leg across body strech
1+1 min forearms streching
1+1 min bicep streching -
Extra Credit 10-04-2024 Workout
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 EZ Jog (option for nasal breathing only)
MIN 2 - :45 Alt. Bird Dogs
MIN 3 - :45 Foam Roll Quad Smash -
6/17/21 Workout
Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m runWRK(23)
WRK 3:00 REST :45 x6
8 dumbbell hang cleans
24 heavy jump rope
8 dumbbell single arm strict press per side
24 slow bicycles-two second count
8-10m side shufflesFinisher
50 flutter kicks
1:00 pigeon stretch per side -
Freddy's revenge Workout
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RestDay! Workout
8:00 Shoulder Press 5RM + Metcon ( 18.5.2026 )
9:00 Clean & Jerk, technique16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout
18:00 Clean & Jerk, technique -
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FUNCTIONAL 3.8.2022 Workout
Teams of two, split reps anyhow
AMRAP 20
100 Box step up
80 KB sumo deadlift high pull
60 Jumping squat (with medball)
40 Burpee -
Newton Challenge WOD 7 Workout
Warm up
Tabata 8 x 20s work/10s rest
1. Jumping jacks
2. Inch worm to spiderman lunge
3. Toe touch to squat
4. Crab position rocks
5. Jumping jack
6. Inch worm to spiderman lunge
7. Toe touch to squat
8. Crab position rocksMovements in the warm up
Workout
28 air squat
14 push-ups
Into
12-9-6
Burpees
Sit-ups20 air squat
10 push-ups
Into
12-9-6
Burpees
Sit-ups14 air squat
7 push-ups
Into
12-9-6
Burpees
Sit-upsNo rest between the sections.
Movements in the workout
- air squat
- push-up
- burpee
- sit-up
-
Clean / Front squat Strength
WARM-UP, 30/25 SEC X 6:
1) Hang clean pull / Hang muscle clean
2) FS + press btn
3) High hang clean / CleanEMOM 4 MIN, LIGHT TO MODERATE:
1 hang clean + 1 clean
EVERY 1,5 MINS X 9: (MERKKAA PAINOT)
3 sets: 3 clean (every 15 sec: 00:00, 00:15, 00:30)
3 sets: 2 clean (every 15 sec: 00:00, 00:15)
3 sets: 1 cleanKolmoset: 70-80% /1RM
Kakkoset: 80-90% /1RM
Ykköset: 90+% /1RMEVERY 2 MINS X 5: (KAKKOSISSA RIR 1-2)
3-3-2-2-2 front squat