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

8 rounds for time Workout

8 alternating DB hang snatches (15/22.5 kg)
8 box jump-overs (61/76 cm)

Scaled WOD
8 rounds for time:
8 alternating DB hang snatches
8 box step-up overs
24.11.2023 Chinese Row Strength

Chinese Row

5 x 6 Use Dumbbells or Kettelebells

Go Every 2:30
Back Squat 2x10 Strength

Back Squat
2x10r @ 67%
Rest as needed.
Accessory Workout

3 Rounds:

12 Alt. Seated KB press
8-10 Ring row (2-0-X-0)
10 Alt. Plank pull trough
Dynamic Shoulder Press Strength

Dynamic Shoulder Press
10x3r @ 60%
45s. Recovery
Long Distance Runner Workout

Choose one of the followincg distances
2,5km
3km
5km
6km
7km
10km
14km
Keep easy pace.
For Time
Starting point: Hiidenvedentie 3, Nummela, Harjun parkkipaikka.
Long Run Workout

Choose one of the following distance
6000m
3000m
1500m
For Time
“CrossFit Games Open Workout 24.2” Workout
20min amrap:
- 300m soutu
- 10 maastaveto (N 56kg / M 83kg)
- 50 tuplanaruhyppy
SOUDUSSA 10m on 1 TOISTO.
Snatch Workout

EMOM8
1 Snatch high pull + 1 Power snatch bellow the knee + 1 High hang squat snatch

Huom!
EMOM toimii lämmittelynä raskaampia nostoja varten, joten pidä painot kevyenä ja teknisenä.
4 rounds for time Workout

15 bar-facing burpees
15 front squats (35/52,5 kg)
75 single-unders

Scaled WOD
5 rounds for time:
10 burpees
15 front squats
25 single-unders

Need a training program?

8 rounds for time Workout

24.11.2023 Chinese Row Strength

Back Squat 2x10 Strength

Accessory Workout

Dynamic Shoulder Press Strength

Long Distance Runner Workout

Long Run Workout

“CrossFit Games Open Workout 24.2” Workout

Snatch Workout

4 rounds for time Workout