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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Fitness/Performance Workout
In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
100 Dumbbell Ground to Overhead
200 Squats
100 Burpees
1200 Meter Run or Row(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)
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EMOM 24 min : Vauhtipunnerrusta ja voimistelua Workout
Inspired by Pat Sherwood, and CrossFit Linchpin
24 min EMOM
minutes 1-6:00
Odd: 10 x Push press 30 kg / 45 kg
Even: Max Reps Ring Muscle Up
Scaled to kipping chest to rings / kipping pull ups on ringsminutes 7-12:00
Odd: 10 x Push press 30 kg / 45 kg
Even: Max Bar Muscle Ups
Scaled jumping bar Muscle UpsMinutes 13-18
Odd: 10 x Push press 30/45 kg
Even: Max Reps, legless ropeclimbs
Minutes 18-24
Odd: 10 x Push press 30/45 kg
Even: Max Reps, Burpee Box Jumps 50 / 60 cm
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Tanko- ja rengas MU treeniä Workout
Bar/ ring MU progressions: Train the one you are closer to get.
kipping
kipping pull up on rings or on bar
kipping chest to bar or rings
kipping belly to the bar or ringsTurnover on the box
bar MU with rubber band etc.
If you can do 1 MU, try to learn how to do the more. Train the one you are weaker at. If you can do several MUs in a row, then do
5 x 4 weighted ring dips, suitable weight
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OTM x 14: HPC + MU Workout
14 rounds, alternating
3 x Hang Power Clean
3 x Ring Muscle-Up
Or
2-5 x Strict Ring Dip + 2-5 x Strict Chest to Bar Pull-UpRecord details and loads.
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Tempaus Strength
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Snatch Deadlift @ 80%, 90%, 100% of Snatch Workout
AMRAP @ 80% of Snatch
AMRAP @ 90%,
AMRAP @ 100%.- Touch and go style @ 2012 tempo. Rest 3mins between sets.
- Terminate set when upper or lower back rounds.
Record results of each AMRAP.
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Joukkueviesti Workout
Relay for time in team of 3
10 m death crawl row (25/35 lbs DB) ([Video here](
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100 m farmer walk (2 x 32/46kg KB)
100 m waiter carry (1 x 24 kg/32kg, any hand)
100 m suitcase carry (1 x32/46 kg, any hand)
10 m death crawl rowThis is a relay type of workout in team of three athletes. Workout is done in turns. One athlete must complete a set, before the other one starts.
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12-9-6 Front Squat 70/50kg 9-7-5 Shoulder to Overhead Workout
12-9-6 Front Squat 70/50kg
9-7-5 Shoulder to OverheadBar from the ground. Scale if needed
Rest 5min before next workout