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-
Accessory work Workout
-
CHELSEA Workout
EMOM 30
5 Pull ups
10 Push ups
15 air squats
Scale the reps to 4-8-12 or 3-6-9 to keep workout smart for you.
Goal is unbroken sets mostly, max in 2 sets one movement.
you should always has some rest time especially at the beginning first 10 mins.
If you are not able to finish reps in 1 minute cap, rest the next minute and continue with scaled reps (for example 4-8-12)
SCORE : is time/rounds you completed, put the reps you did on below. -
10 min partner Jack Workout
partner jack 10 min
10 push press 35/50kg
10 kbs 24/16kg
10 box jumps 50/60cmAina liike pökkiin, 5 reps each round for both each movement.
Taas ei höökitä täysillä vaan mukavaa yhdessä tekemistä! Syke nousee
varmasti. -
In memorial of "Andre" Workout
In memorial of André 💛💛💛
WOD ANDRÉ (2.1.2019)
In pair do a total reps of 1442 Air Squats (Blåbærfjellet), with weightvest (9/6 kg) or additional weights (KB/DB/Plate - 10-6 kg / 5-2,5 kg).
——
After 200 reps do 2 Ball Clean
After 400 reps do 1 Ball Clean
After 600 reps do 20 Ball Clean
After 800 reps do 19 Ball Clean
After 1000 reps do 2 Ball Clean
After 1200 reps do 1 Ball Clean
After 1400 reps do 20 Ball Clean
After 1442 reps do 19 Ball Clean .
——(Timecap: 45 min)
Both should do the number of reps of Ball Cleans but the Air Squats are divided however between both athletes. For example after 200 reps, both athletes should do 2 Ball Cleans.
Both can do Air Squats at the same time but not the Ball Cleans.
If you do it alone then do 800 Air Squats and the Ball Cleans accordingly.
Scaling options: Do Air Squats without additional weights or do 1442 reps in team of 3 or 4.
Use the hashtag #wodandre on social medias.
In memorial of André please wear yellow clothes or something yellow, as it was his favourite colour.
-
For quality Workout
3-4 rounds for quality
200m run
4-6 kipping hspu
8-12 farmers hold lunges
rest 1 min -
WOD 11.11 Workout
-
-
5.11.2022 Snatch, HS Hold & Bike Workout
AMRAP 12
20 Hang Dumbbell Snatch 22,5/15kg ,Alternating
:30 Handstand Hold ( 1 rep )
12/9 Cal Bike Erg -
This Will Support My Long Term Goals Workout
A)
AMRAP 5 min
17/12 Cal Assault Bike or 20/15 Cal Row/C2 bike
12 Power Cleans @45/60
10 Toes to Bar
* Remaining time WB @20/14#-Rest 2 min-
AMRAP 5 min
17/12 Cal AB or 20/15 Cal Row/C2 bike
10 Power Cleans @50/70
10 Kipping Pull ups
* Remaining time Burpee Box Jump Over @60/50cm-Rest 2 min-
AMRAP 5 min
17/12 Cal Assault Bike or 20/15 Cal Row/C2 bike
8 Power Cleans @55/75
10 Toes to Bar
* Remaining time WB @20/14#-Rest 2 min-
AMRAP 5 min
17/12 Cal AB or 20/15 Cal Row/C2 bike
6 Power Cleans @60/80
10 Kipping Pull ups
* Remaining time Burpee Box Jump Over @60/50cmScore: number of WBs and BBJOs.
B)
Finisher
EMOM 5 min
30 sec Hollow body hold, 30sec rest.'This Will Support My Long Term Goals' commemorates Marika T achieving 500 workouts at CrossFit Central Helsinki.
-
RestDay! Workout