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

Acid bath Workout

500m SkiErg
500m Row
1000m BikeErg
CFKN Lapset Workout

Leikki ja mobility

Crossfit tietokilpailu

Toivetreeni: 12min amrap / omat lempi liikkeet

Loppuvenyttelyt ja kiitokset!
STRENGTH Strength

• 6-6-6-6 of:
BB Back Squat
6 @ 8 RPE (-10%) (Load Drop)
60% 1RM 6 reps
65% 1RM 6 reps
70% 1RM 6 reps
60% 1RM 6 reps
Death by Calories Workout

Friday 11th May 2018

Endurance:

Death by 2 Calories Row

Death by 2 Calories AB

Death by 2 Calories Ski erg

Minute 1:2 cals minute 2:4 minute 3:6 ...... until failure . Add 2 cals every minute until failure.

Rest 5 mins between row/ski and bike
endurance Workout

60 Min of:
Run 10’
Row 10’
Assault Bike 10’
Run 10’
Row 10’
Assault Bike 10’
@ 60-70% MHR
Optional accessory Workout

Optional Accessory:

GYMNASTIC CONDITIONING

4 rounds, rest as needed:

1) 10m Lizard Crawl
2) 10m Seal Walk

RPE 3
Strength Strength

• 3-3-3 of:
BB Back Squat
3RM
90% 3RM 3-3 reps
Strength Workout

Ring Plank
30-60sec unbroken; rest 60sec x 3
Tiistai 1.5 Workout

Gymnastic Conditioning
AMRAP 3:
Max Unbroken Complex Of…
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups
7min alkavalla minuutilla 100m juoksu Workout

7min alkavalla minuutilla

100m juoksu ylläpidettävällä reippaalla tahdilla (70-80% maksimista)

Need a training program?

Acid bath Workout

CFKN Lapset Workout

STRENGTH Strength

Death by Calories Workout

endurance Workout

Optional accessory Workout

Strength Strength

Strength Workout

Tiistai 1.5 Workout

7min alkavalla minuutilla 100m juoksu Workout