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-
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10-1 Hang Power Clean (70/50kg), 1-10 Bar Over Burpee Workout
10-1
Hang Power Clean (70/50kg)
1-10
Bar Over BurpeeRPE 4-5
Hit this with all you have!
3-2-1 Go! Do 10 HPC and one BoB, next 9 HPC and 2 BoB… Last round is 1 HPC and 10 Bob. Total of 55 reps each movement. Scale if needed.
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Rolling Stone V2 Workout
”Rolling Stone V2”
4 Rounds for time:
21/18 Calorie Row
15 Hang Power Cleans (52,5/35kg)
12 Shoulder to Overhead
9 Burpee Box Jumps w. step down (61/51)- 20:00 Cap
- Rx+: 60/42.5kg + 3/2 Bar Muscle-ups per round after the burpee
- Beginner Options: Hang Power Clean + S2OH = 10 Barbell Rows + 8 Barbell Push Press (light)
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2-3 rounds, EMOM Workout
2-3 rounds, EMOM:
1) 3-10 Burpee MU/C2B
2) 5-10 Crossloaded Box Step-Up
3) 30-50 DU
4) 5+5 Single Arm Squat Clean DB or KB
5) 2-5 Slam Ball/Sandbag over the Shoulder
6) Row 10-20kcal
7) 5+5 DB/KB Snatch
8) 5-15 TTR (toes to rings)
9-12) Run 400mRPE 2-3
On the 9th minute start your 400m run. Rest the remaining time and start a new round at 13th minute.
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Metcon minute Workout
One minute metcon.
AMRAP burpees in one minute
Standardit: rinta ja reidet osuu ala-asennossa maahan. Yläasennossa lantio tulee olla ojennettuna, hypyssä kummakin jalan tulee irrota maasta.
RX suoritus: aseta kännykkä telineeseen (esim kenkään) ja kuvaa koko suoritus sekä postaa se instagramiin hästägillä #metconminute #crossfitkehä sekä tägää @jonnekoski
Workout inspired by Jonne Koski
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"Wrestlemania" Workout
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3-5 rounds for Quality Workout
3-5 rounds for Quality:
5min Row/Airbike/Run/Ski
6+6 Single Arm KB/DB Thruster, as heavy as you feel like
2+2 Perfect Stretch
10-20 GHD Hip Extension
1-2 Rope Climb
5+5+5 Wall Squat
60sec Active HangThis is for quality. It´s our de-load week. Concentrate on moving well and breathing. Scale if needed
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Kaveri WOD Workout
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9-7-5-3 Ring MU, GTOH 80/60kg Workout
9-7-5-3
Ring MU
GTOH (ground to overhead) 80/60kgScale if needed. You can do Bar MU´s or MU transitions.
Rest 5min