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

Team WOD Workout

30 min EMOM,

(10 rounds total)

Liikkeet aina 60 sek / liike.

In teams of 3:

1.Row
2.Rounds 1-5: 8 (4+4) KB snatch (20/16kg) + 5 T2B
Rounds 6-10: 10 m double kb front rack walking lunge (20/16kg) + 5 burbee
3.Rest

Yksi tyyppi aloittaa soudusta, toinen liikkeistä ja kolmas lepää. Tätä systeemiä kierrätetään 30 min. Liikepari pitää ehtiä tehdä saman minuutin aikana. HUOM! liikkeet vaihtuvat puolessa välissä wodia!
Amrap 20min Workout

25 x Burpee
50 x KB Swing
75 x DU
25 cal Bike/Row
EMOM 24min Workout

1.min Weighted Pull Up 6-8
2. min Floor Press 10
3.min Rest
5 rounds for time Workout

12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Rx: 50/35kg

Time cap: 12min.
Front squat Strength

On the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps
10min EMOM Workout

GYMNASTIC CONDITIONING

10min EMOM

1) 5-10 HSPU
2) 7-14 C2B / Pull-Up

RPE 3-4, try to hit unbroken sets. Use Open 2019 standard for tailoring HSPU height if needed.
Shoulder press 3x6 Strength

STRENGTH

Shoulder Press 4x6, RPE 3+ to 4

Rest as needed between sets.
Engine Strength Strength

Pause Front Squats
4x3
3 secs at the bottom
RestDay! Workout

6:30 - 7:30 Basic Endurance CrossFit
7:30 - 8:30 Basic Endurance Run
13- Maratooni soutu
15 - 16 Weightlifting, Snatch
16 - 17 Basic Endurance CrossFit
17- 18 Basic Endurance CrossFit
Maastaveto 3 x 5 Strength

3 x 5 deadlift, 90 % of 5 RM (done last saturday)

Or 75-80 % of 1 RM

Need a training program?

Team WOD Workout

Amrap 20min Workout

EMOM 24min Workout

5 rounds for time Workout

Front squat Strength

10min EMOM Workout

Shoulder press 3x6 Strength

Engine Strength Strength

RestDay! Workout

Maastaveto 3 x 5 Strength