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-
The Loader Workout
100m x Sled Push @ 60/40
12 x Front Rack KB Walking Lunge @24s/16s
5 x Wall Climb
50 x Wall Ball @ 10/6kg, 3m/2.75m
12 x Front Rack KB Walking Lunge @24s/16s
5 x Wall Climb
50 x Kipping Pull-Up
12 x Front Rack KB Walking Lunge @24s/16s
5 x Wall Climb
100 x Double UnderRecord time, scaling and other details.
'The Loader' commemorates Tero K achieving 500 workouts at CrossFit Central Helsinki.
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Ring rows and double unders Workout
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"Russian knights" Workout
10 rounds:
10 Russian KBS 24/16kg
30m Russian lunge w/ KBtavoiteaika: 12min
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6 rounds: T2B, Walking Lunge, Rest Workout
6 rounds;
Kipping Toes To Bar x 5-18 reps
Rest 1 min
Kettlebell Walking Lunge x 12 steps
Rest 1 minRecord T2B reps and Walking Lunge weight.
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Team WOD "The Sixer" Workout
In Teams of 4 (preferably 2 males and 2 females):
Males use 50kg barbell, Females 30kg barbell.For time:
60x OHS
60x Power Clean1600m Burden Run, so that each member has to carry one item of the following:
24/16kg KB
20/15kg barbell (the same barbell that you just lifted with)
25/15kg plate
20/14lb med-ball60x Power Clean
60x Deadlift
60x BurpeesFor the run: each member has to pick a DIFFERENT item - there will be one KB, one barbell, one plate, and one med-ball in the team during the run. You may switch items with your teammembers during the run. Remember tactics for the items/members carrying them!
Time cap: 40min
Scale as needed!
Have FUN! ;)
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4 Rounds for quality: Workout
1 min Rope climbs
1 min Wall climbs
1 min Strict pull-ups
1 min Hollow rock
1 min DU
1 min Rest -
Open 14.3 Workout
Complete as many reps as possible in 8 minutes of:
61,5kg. deadlifts, 10 reps
15 box jumps, 24-inch
85kg. deadlifts, 15 reps
15 box jumps, 24-inch
102,5. deadlifts, 20 reps
15 box jumps, 24-inch
125kg. deadlifts, 25 reps
15 box jumps, 24-inch
145kg. deadlifts, 30 reps
15 box jumps, 24-inch
167,5. deadlifts, 35 reps
15 box jumps, 24-inchWOMEN
Complete as many reps as possible in 8 minutes of:
45kg. deadlifts, 10 reps
15 box jumps, 20-inch
62,5kg. deadlifts, 15 reps
15 box jumps, 20-inch
70kg. deadlifts, 20 reps
15 box jumps, 20-inch
85kg. deadlifts, 25 reps
15 box jumps, 20-inch
95kg. deadlifts, 30 reps
15 box jumps, 20-inch
102,5kg. deadlifts, 35 reps
15 box jumps, 20-inch -
18012014 Workout
15 minute Amrap:
11 Push jerk (2/3 of 3rm press)
22 pull-up
33 Box jumps
2 min on/ 1 min off
Total reps is your scores.
