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-
RestDay! Workout
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4.9.2025 Basic Endurance CrossFit Workout
BEC 48 With Partner
Athlete A ) Row 4 minutes @ 20-22 S/M
Athlete B ) 4 minutes of : 5 - 10m Handstand walk, DB Row 5 + 5, Weighted ATG Split Squats 5 + 5
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Amrap + max clean Workout
AMRAP 10:
5 hang clean and jerks (35/52,5 kg)
10 back squats
15 toes-to-barsThen,
On a 5:00 clock:
Find a 1-rep-max cleanScaled WOD
AMRAP 10:
5 hang clean and jerks
10 air squats
15 sit-upsThen,
On a 5:00 clock:
Find a 1-rep-max clean -
Aikaa vastaan: 10 →1 box-step-over / leuanveto Workout
Aikaa vastaan:
10-9-8-7-6-5-4-3-2-1
- box-step-over (N 50cm-24kg / M 60cm-32kg)
- leuanveto
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Basic strength Strength
3 x e3:30m:
6-8 BB hip thrust @ RIR 2-3 (21X1)
8-10 DKB cyclist squat @ RIR 2 (20X0)3 x e3:30m:
6-8 1-arm DB row @ RIR 2 (21X1)
8-10 incline medball DDB bench @ RIR 2 (20X0)AMRAP 8 for quality:
40m sandbag/DKB fr. carry @ heavy
15-20s pullup top hold
6+6 pallof press + rot.-> db row boxin päältä
-> kb:t eturäkissä
-> keskity tempoihin -
Strength 1 Strength
4 x e4m:
5 barbell hip thrust @ RIR 3-4
8-12 weighted box step up alt. @ moderate weight
15-20s 1-hand plank hold / per side -
Olympic Lifting Strength
Oly lifting :
EMOM 10 mins
Each min
1 Power Clean + 3 Front squats + 1 Split Jerk
- start @60% of 1RM Power Clean
- add weight every SECOND minute
- no squat clean allowed -
WOD Workout
3 rounds for time
30 cal row / 25 cal bike
30 Boxjump @60/50cm
30 wallball @ 9/6kg
time cap : 20 mins