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

AMRAP 8 Workout

5 hang power cleans (47,5/70 kg)
5 strict handstand push-ups

SCALED WOD
AMRAP 8:
5 hang power cleans
5 dumbbell shoulder presses
3 x AMRAP 4 Workout

3 rounds:
15 KB swings (16/24 kg)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.

Scaled WOD
3 x AMRAP 4:
3 rounds:
10 Russian KB swings
30 single-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
3 rounds for time Workout

30 wall-ball shots
90 double-unders

Scaled WOD
3 rounds for time:
20 wall-ball shots
45 single-unders
Front Squat Strength

5-3-1+
Long endurance Workout

9min On /1min Off

1) bike
2) row
3) ski
4) echo

2min easy& 1min fast
RestDay! Workout

7:00 Basic Endurance CrossFit
8:00 Bike Intervals ( 30.1.2025 )

15:00 Basic Endurance CrossFit
16:00 Mobility + Core Workout
17:00 Bike Intervals ( 30.1.2025 )
12.3.2022 Strict Weighted Pull Ups Strength

Strict Weighted Pull Ups

1 RM
WOD Workout

2x 5min AMRAP/ 5min tauko

1) 500m/1km Kone
Amrap: Boxin yli burpee

2)
15 Raakarive riipusta 50/35kg
7 Leuka
5 kierrosta alkavalla 2 min Workout
5 kierrosta alkavalla 2 min (kesto 50 min)
1. 50m Farmari kävely yksi kahvakuula tai käsipaino
2. 14-18 kaloria laite
3. 10-12 Yleisliike
4. Maksimi aika roikkuminen +10 kyykky
5. 15-20 Puolilinkkari/istumaannousu
24.1.2025 Snatch Workout

Snatch

3-Position snatch (Above the knee, below the knee, Floor)

5 to 7 x 1+1 +1 @ 65+%, Go every 1:30-2:00

Need a training program?

AMRAP 8 Workout

3 x AMRAP 4 Workout

3 rounds for time Workout

Front Squat Strength

Long endurance Workout

RestDay! Workout

12.3.2022 Strict Weighted Pull Ups Strength

WOD Workout

5 kierrosta alkavalla 2 min Workout

24.1.2025 Snatch Workout