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

Endurance WOD Workout
- Aim for HR zone 1-3
- Scale and rest as needed
- Low intensity and steady pace
EMOM 20min:
1. 40m heavyish farmers carry
2. Erg
3. 40m KB front rack carry
4. Erg

Rest 3min

EMOM 20min:
1. Erg
2. 10-14 slamball
3. Erg
4. 3-5 bear complex with empty bar
Buddy Bells + Race Against the Machine Workout

Buddy Bells + Race Against The Machine

0-15min
10 kierrosta parin kanssa
7,5m askelkyykkykävely 2 kpn kanssa
7 etunojapunnerrus käsipainojen väliin
4 kp yleisliike maastaveto

15-24min
20cal laite vuorotellen

Aloita vastuksella 1 ja joka kierroksella lisää vastusta 1 pykälällä
Clean 3*5 Strength

Rinnalleveto 3*5
Lattiapunnerrusproge 3 Strength

4x6 v1, samalla kuormalla.

*lisää viime viikkoon.
Dips/Weighted dips Strength

3 x max
3-pos Snatch Strength

7 sets
New complex every 90sec
Snatch + Hang Snatch + Hi-Hang Snatch
RestDay! Workout

7:00 Basic Endurance CrossFit
8:00 Squat + Metcon 5.4.2023
9:00 Mobility

12:00 Basic Endurance CrossFit

16:00 Squat + Metcon 5.4.2023
17:00 Basic Endurance CrossFit
18:00 Snatch Technique
19:00 Mobility
WOD Workout

"Cindy" with DUs
Amrap 20 mins
5 pull up kipping
10 push up
15 air squat
20 double under

Goal: 10+rounds
EMOM x 20 Workout

EMOM x 20

1) 6-16cal row
2) 5 snatch (power or squat)
220323 Keskiviikko Workout

DELOAD WEEK

Easy pace workout

Alternate A & B for 30min
A) 3min easy row
B) 3min AMRAP
20 double under
10 sit-up
5 box step-over

Need a training program?

Endurance WOD Workout

Buddy Bells + Race Against the Machine Workout

Clean 3*5 Strength

Lattiapunnerrusproge 3 Strength

Dips/Weighted dips Strength

3-pos Snatch Strength

RestDay! Workout

WOD Workout

EMOM x 20 Workout

220323 Keskiviikko Workout