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

Power Clean + Squat Clean + Jerk Strength

WEIGHTLIFTING

Every 90-120sec x7

Power Clean + Squat Clean + Jerk

RPE 4-5. Find heavy of the day
Rest Day! Workout

Rest Day!

6:30-7:30 Basic Endurance CrossFit
7:30-8:30 Talvikarkelot

15-16 Basic Endurance CrossFit
16-17 Mobility
17-18 Talvikarkelot
18-19 Basic Endurance CrossFit
19-20 Mobility
Every 60-90sec for 7 set: Snatch Strength

WEIGHTLIFTING

Every 60-90sec for 7 set:

Snatch @85-88%

RPE 4
Hassle Shuttle Workout

5 x 2min AMRAP
6 Shuttle run
Max reps of toes to bar
2min Rest between rounds

Result is number of toes to bars.
10min Amrap Workout

5 x Strict Pull Up
5 x Shoulder Press
5 x Dip
OT90sek Workout

12x Ot90sek

Rounds: 1-6

Snatch + ohs

Rounds 7-12

Clean + Stoh

Start light and add weight every round (but not for max)
Kelly Workout

5 rounds:

400m run

30 Wallball (9/6)

30 Boxjump (60/50)

Cap: 45min.
"Omatoiminen WOD" Workout

For Time:
30 T2B
400 Meter Row
15 Power Cleans (70/50)
800 Meter Row
15 Power Cleans (70/50)
400 Meter Row
30 T2B
2."Dead Arm" Workout

AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Power Clean + Jerk Strength

WEIGHTLIFTING
Every 90-120sec for 9 set:

Power Clean + Jerk (anyhow)
1-3@70%
4-6@75%
7-9@80%

Keep it relatively light, not all in!

RPE 3-4

Need a training program?

Power Clean + Squat Clean + Jerk Strength

Rest Day! Workout

Every 60-90sec for 7 set: Snatch Strength

Hassle Shuttle Workout

10min Amrap Workout

OT90sek Workout

Kelly Workout

"Omatoiminen WOD" Workout

2."Dead Arm" Workout

Power Clean + Jerk Strength