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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

  • Work Out Day 1 Devansh Workout

    Day 1
    Part A - 4 rounds
    Split squat holds - weighted - (30sec) each leg
    Single Leg Dead Lift - weighted - 10 each leg
    Bench Press - dumbelles - 15 reps
    Banded high knees - 30 sec
    Plank 30 sec

    Part B - 4 rounds
    Band monster walk - 15 each leg
    Sprinter hip thrust - 12 each leg
    Bent over rows - weighted - 12
    Kneelinig wood chops - 15 each side

    Part C - 2 rounds
    1 km sprint on treadmill as fast as possible

    Alternate days can run 3 - 5 km depending on cardio fitness, steady state running on treadmill.

  • Johaan 3 Day Workout - Day 1 Workout

    Squats - 45 secs
    Push-ups - 45 secs
    Wall Sit - 45 secs
    Lunges -45 secs
    Jump Squats - 45 secs
    Burpees - 45 secs
    Shoulder Tap Plank - 45 secs
    Plank - 45 secs
    Squat Pulse - 45 secs

    Repeat this set twice

    15 seconds break after each exercise

    Make sure to drink water after each set

  • 12.7.2019 Workout

    Snatch Grip Push Jerk + OHS

    7 x 3+1@70-80%

  • Sofia's 3 Day Workout - Day 2 Workout

    Warm Up - 3 minutes:
    Hip rotation (30 seconds)
    Shoulder Stretch (30 seconds)
    Russian Twist (30 seconds)
    Leg circles (30 seconds)
    Downward Dog (30 seconds)
    Inchworm (30 seconds)
    1 minute rest

    Set 1 (x2):
    Bird Dog Extensions (45 seconds)

    15 seconds rest
    Plank (45 seconds)
    15 seconds rest
    Woodchops (45 seconds)
    15 seconds rest
    Modified Push-ups (45 seconds)
    15 seconds rest
    Rocking Plank (45 seconds)
    15 seconds rest
    Leg Raises (45 seconds)
    15 seconds rest
    Shoulder Taps (45 seconds)
    15 seconds rest
    Toe Touches (45 seconds)
    15 seconds rest
    END OF SET 1 - 1.5 minute rest

    Set 2 (x2):
    Push-Ups (45 seconds)
    15 seconds rest
    Double Crunch (45 seconds)
    15 seconds rest
    Leg Crunches (45 seconds)
    15 seconds rest
    Scissor Legs (45 seconds)
    15 seconds rest
    Cycling Abs (45 seconds)
    15 seconds rest
    Slow Mountain Climbers (45 seconds)
    15 seconds rest
    Reverse Crunch (45 seconds)
    15 seconds rest
    In and Out (45 seconds)
    15 seconds rest
    END OF SET 2 - 1.5 minute rest

    Cool-down (3 minutes):
    Ab Stretch (30 seconds)
    Quad Stretch (30 seconds)
    Cat/Cow Pose (30 seconds)
    Child’s Pose (30 seconds)
    Lying Back Twist (30 seconds)
    Side Bend Stretch (30 seconds)

    Note: Make sure to drink water halfway through each set.

  • Hyvää huomenta 1.1 Workout

    24 minutes for quality with pair, work synchronize

    10 x Firefighter
    10 x Front squad (wall ball twist)
    10 x Jerk from the neck (wall ball twist)
    10 x Push up's with salute
    3 x max ring hold
    Row/Bike 1 minute (one works one rest)

    Upper body muscle Tabata

  • Sofia's 3 Day Workout - Day 3 Workout

    Warm-Up (3 minutes):
    Shoulder Stretch (30 seconds)
    Russian Twist (30 seconds)
    Toe Touches (30 seconds)
    Side Reach Stretch (30 seconds)
    Jumping Jacks (30 seconds)
    Butt Kicks (30 seconds)
    1 minute rest

    *Set 1 (x2): *
    Hip lifts (45 seconds)
    15 seconds rest
    Criss Cross Bicycle (45 seconds)
    15 seconds rest
    Windshield Wipers (45 seconds)
    15 seconds rest
    Plank (45 seconds)
    15 seconds rest
    Leg Drops (45 seconds)
    15 seconds rest
    Knee Tuck Lift - Left leg (45 seconds)
    15 seconds rest
    Knee Tuck Lift - Right leg (45 seconds)
    15 seconds rest
    Leg Scissors (45 seconds)
    15 seconds rest

    Set 2 (x2):
    Flutter Kicks (45 seconds)
    15 seconds rest
    Side Plank - Left (45 seconds)
    15 seconds rest
    Side Plank - Right (45 seconds)
    15 seconds rest
    Lying Down Heel Touch (45 seconds)
    15 seconds rest
    Knee over leg raise - Left (45 seconds)
    15 seconds rest
    Knee over leg raise - Right (45 seconds)
    15 seconds rest
    Spiderman Plank (45 seconds)
    15 seconds rest
    Donkey Kick (alternate legs) (45 seconds)
    15 seconds rest
    END OF SET 2 - 1.5 minute rest

    Cool-down (3 minutes):
    Child Pose (30 seconds)
    Downward dog (30 seconds)
    Butterfly Sit (30 seconds)
    Toe Touch Hold (30 seconds)
    Reclined Body Twist (30 seconds)
    Quad Stretch (30 seconds)

    Note: Make sure to drink water halfway through each set.

  • OTM20 Workout

    OTM20
    1. Box over steps (carry DB or KB)
    2. HSPU
    3. Burpee pull up
    4. Rest

  • Warmup Workout

    5 Min EMOM of:
    Double Unders 30-50 reps +
    • 3 Round Not For Time of:
    Butterfly Pull Ups 5-10 reps
    Handstand Push Ups 5-7 reps
    Double DB Walking Lunge (light weight) 16 reps
    Ring Front Plank 0:30-1:00

  • CrossFit Teens Omatoimi PK Workout

    run 3 km
    300 airsquats
    run 3 km

    Go easy pace!

    10 min Abs
    5 x
    30 sec straddle lifts + 3 sec hold (haaraistunnassa nosta jalat yhtäaikaa)
    30 sec plank burpees, 3 sec hold on plank (ei maha maahan)

    5 x
    30 sec hollow flutterkicks
    30 sec push up + mountain climber

  • Saturday Madness Workout

    Partner WOD
    (you go, I go )
    Chipper
    120 Cal Row
    100 Wall Ball (20/14)
    80 Wall ball sit up
    60 Box Jump Over
    40m Doulbe KB OH Walking Lunge@ 20/12kg
    20 burpee pull up
    Timecap: 30 mins