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

Sprint Metcon Workout

ALL OUT FOR TIME:

300m Row
12 Rower over burpee
1 round "DT" @ 60/40kg

TC 4min
Barbara Workout

5 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 squats

Rest 3 minutes between rounds. Add times from each round to get total
time.
Snatch Strength

Hang snatch

2 - 2 - 2 - 2 - 2
Under grip bent over rows with barbell Strength

Under grip bent over rows with barbell
4x8r @ 2 reps in the tank
90s. Recovery
Emom 8 Workout

1 Power Snatch
2 Snatch balance
@ 70% of todays 2rm
Power cleans Workout

for time:
50 power clean (80/50kg)

10min time cap
C&J Workout

% of TM

2 @60%
2 @70%
1 @75%
2 x 1 @80%
FBB 7. Workout

3 Rounds

A1) Double farmer split squat RNT 10+10 reps

A2) L-tuck sit 30s

A3) Ring row neutral grip 10 reps (Tempo 30X0)
HSPU (Progression Day 9.) Workout

Check the chart at the whiteboard for the reps!
”CrossFit Games Open Workout 18.4 & 20.3” Workout
Aikaa vastaan:
- 21 maastaveto (N 70kg / M 102kg)
- 21 hspu
- 15 maastaveto (N 70kg / M 102kg)
- 15 hspu
- 9 maastaveto (N 70kg / M 102kg)
- 9 hspu
- 21 maastaveto (N 93kg / M 143kg)
- 15.24m käsilläkävely
- 15 maastaveto (N 93kg / M 143kg)
- 15.24m käsilläkävely
- 9 maastaveto (N 93kg / M 143kg)
- 15.24m käsilläkävely
Time cap 9min

Need a training program?

Sprint Metcon Workout

Barbara Workout

Snatch Strength

Under grip bent over rows with barbell Strength

Emom 8 Workout

Power cleans Workout

C&J Workout

FBB 7. Workout

HSPU (Progression Day 9.) Workout

”CrossFit Games Open Workout 18.4 & 20.3” Workout