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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RestDay! Workout
9:00 Basic Endurance CrossFit
10:00 Power Clean 1 RM + Metcon ( 17.4.2026 )
11:00 Mobility + Core Workout16:00 Kipping Pull-up, technique
17:00 Basic Endurance CrossFit -
Skill day Workout
3 - 5 rounds for quality
3 skin the cat
20 sec bridge hold
5 strict hspu (scale up ->deficit)
20 sec hand stand hold (free handstand hold accumulating 20 sec)
3 rope climbs
20 sec L-sit hold on parallets -
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Conditioning Workout
4 x AMRAP5 - 3min rest between amraps alt. a & b
A) 15 wall ball @9/6kg + 15/12 cal row
B) 10 alt. devils press + 7.5/7.5m db oh lunge @22,5/15kgRpe 4.5
Ideana olla kovan intensiteetin treeni. Liikkeiden painot pitää olla sellaiset, että pystyt liikkumaan tasaisesti koko työajan. Skaalaa liikkeiden painoa tarvittaessa. Tavoite löytää sellainen vauhti mitä pystyt ylläpitämään kaikilla kierroksilla.
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5min amrap: cluster / b-o-b Workout
5min amrap:
1-2-3-4-5-...jne...
- cluster (N 30kg / M 42,5kg)
- bar-over-burpee
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