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

EMOM x 12 Workout

EMOM x 12

1) 5-10 strict pull up
2) 8+8 Db press
3) rest
INTERVALS Workout

5 sets:

2min On /2min Off
10 ttb
10 push up
* remaining time row
Strict press Strength

strict press
3x6 @ 75% max
HANG CLEAN Strength

E90s x 12

6x 2 hang squat clean
6x 1 hang squat clean
Pyörälenkki Workout

Pk/vk lenkki pyörällä
Partner wod Workout

For time: ygig

Buy in:
200 DU - barbell front rack hold @60/45kg

A. 3 rounds:
16 x clean & jerk @60/45kg
18 x t2b
20 x single arm kb thruster @24/16kg

Rest 2 min.

B. 3 rounds
16 x goblet box step overs @24/16kg KB
18 x front squats @60/45kg
20 x single arm kb hang snatch @24/16kg

Cash out: 50 power snatch @50/35kg
OPTIONAL Workout

EMOM x 8

20-50 DU / crossover / practice"
RestDay! Workout

9:00 Basic Endurance CrossFit
10:00 Cleans + Metcon ( 29.5.2026 )
11:00 Mobility + Core Workout

16:00 Snatch Technique
17:00 Basic Endurance CrossFit
SHAM // Benchmark Workout

RX
7 rounds for time of:
11 bodyweight deadlifts
100-m sprint

INTERMEDIATE
Same as Rx’d

BEGINNER
5 rounds for time of:
11 deadlifts (25/34 kg)
100-m run
For quality Workout

15 min for quality:
10-30s wall facing handstand (scaled box pike hold)
10-15 abmat sit up/ghd sit up
12 z-press @RIR 3
12/9 cal erg @easy pace

Need a training program?

EMOM x 12 Workout

INTERVALS Workout

Strict press Strength

HANG CLEAN Strength

Pyörälenkki Workout

Partner wod Workout

OPTIONAL Workout

RestDay! Workout

SHAM // Benchmark Workout

For quality Workout