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-
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Back squat Workout
4 x e2min: 3 paused* back squat + 3 back squat @ RIR 1-2
-> *2s pysäytys pohjassa ja ilman pomppua ylös
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RestDay! Workout
6:30 Basic Endurance CrossFit
7:30 Mobility + Core Workout
8:30 "Murph" ( 4.6.2026 )14:30 Pikkasen enemmän
16:00 Power Clean 1RM ( 1.6.2026 )
17:00 Basic Endurance CrossFit
18:00 "Murph" ( 4.6.2026 )
19:00 Basic Endurance CrossFit -
6 rounds, each for time Workout
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For time Workout
6 rope climbs
6 DB farmers carry shuttles (22.5/32.5 kg)
21 DB deadlifts (22.5/32.5 kg)
21-cal Ergo
4 rope climbs
4 DB farmers carry shuttles
15 DB deadlifts
15-cal Ergo
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal Ergo
— Use two dumbbells.
— 1 shuttle is 7,5m down and back.Scaled WOD
For time:
3 lying pull-to-stands
3 DB farmers carry shuttles
15 DB deadlifts
15-cal ergo
2 lying pull-to-stands
2 DB farmers carry shuttles
12 DB deadlifts
12-cal ergo
1 lying pull-to-stands
1 DB farmers carry shuttles
9 DB deadlifts
9-cal ergo
— Use two dumbbells.
— 1 shuttle is 7,5m down and back. -