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

Abs for dayz Workout

3-5 Rounds for quality
2-3 skin the cats
10 rower roll outs (hands on rower seat and roll out and back)
15 v sit ups
1 Min side plank
1 Min side plank

Cut off 20 mins
1.Thruster Strength

On the 2:00 x 6 Sets:
3 Thrusters

*Take barbell from the ground.
30rds Workout

5 x WB
3 x T2B
1 x Snatch 80/60kg
Ring Dip Strength

10-8-6-4-2
Ring Dip
5 rounds Workout
Run 400m
25-20-15-10-5: T2B

(Time cap: 16min.)
- T2B: 1-3 sets
- Run: max 2min./400m
- Scale if needed.
Floor Press 4x10 Strength

Floor Press
4x10r
Rest as needed.
RestDay! Workout

Rest Day!

6:30 - 7:30 Power clean 1RM + Metcon
7:30 - 8:30 Basic Endurance CrossFit

12-13 Power clean 1RM + Metcon
16-17 Basic Endurance CrossFit
17-18 Mobility
18-19 Power Clean 1 RM + Metcon
19-20 Basic Endurance CrossFit
Lauantai 29.6. Strength

Press 5x3 v1
Weighted pull up 5x3
Superset
Keskiviikko 26.6. Workout

RIng gymnastics
Ring Mu transition
False grip hang/pull up
Dip
Hollow Rock
Perjantai 28.6. Strength

Snatch complex
7x 2 snatch high pull (2s pause 5cm from the floor) + 1 Squat snatch (2s pause 5cm from the floor)

Need a training program?

Abs for dayz Workout

1.Thruster Strength

30rds Workout

Ring Dip Strength

5 rounds Workout

Floor Press 4x10 Strength

RestDay! Workout

Lauantai 29.6. Strength

Keskiviikko 26.6. Workout

Perjantai 28.6. Strength