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

Front Squat Strength

Front Squat
8x8r @ 50-60% from Front Squat 1RM
2min Recovery
For time Workout

For time:

3rounds:
400m run
40 DB snatch
30 sit up
20 DB box step over @22,5/15
Basic strenght III Workout

9 x 30s on/15s off:
1) v-up
2) plate twist
3) plank hold
Feel 'em shoulders Workout

5min on / 2,5min off x3 - w/ partner, YGIG (divide reps anyhow):
12-18-24m HSW / 4-6-8 wall walk / 8-12-16 feet on box wall walk
60-50-30 WB
AMRAP machine

Tavoite, että koneelle jää n. 1,5min / intervalli.

RPE 8, koneet tasaista tahtia, että ehditte palautua uudelle käsilläkävelykierrokselle.

ADVANCED:
24-36-48m HSW (6+6m pätkissä siten, että 6m kohtalla ei tulla alas vaan tehdään 180 asteen käännös ja tullaan samaa matkaa takaisin, kaatumisen jälkeen aloitettava alusta)
60-50-40 WB
AMRAP machine
For load Strength

Power snatch
2-2-2-2-2-2-2-2-2-2
Partner snatch workout Workout

With partner 150 Snatches for time. 75 reps each. M: 35kg N: 25kg

Timecap: 8 minutes
Floor press Strength

(Strength)
Floor Press 4x8
5x8 Biceps Curl Strength

5x8 Barbell Biceps Curl
Double AMRAP 4 Workout

AMRAP 4
3 Wall Walks
12 DB Snatches 22,5/15kg
24 Lateral Jump over DB

Rest 3min

AMRAP 4
12/9 Cal
9 Toes-to-bar
6 Front Squats 60/40kg
RestDay! Workout

9:00 Basic Endurance CrossFit
10:00 Deadlift + Metcon ( 5.9.2025 )
11:00 Mobility + Core Workout

15:00 Deadlift + Metcon ( 5.9.2025 )
16:00 Basic Endurance CrossFit
17:00 Mobility + Core Workout

Need a training program?

Front Squat Strength

For time Workout

Basic strenght III Workout

Feel 'em shoulders Workout

For load Strength

Partner snatch workout Workout

Floor press Strength

5x8 Biceps Curl Strength

Double AMRAP 4 Workout

RestDay! Workout