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

For time Workout

100 air squats
5 handstand push-ups
5-m handstand walk
75 air squats
10 handstand push-ups
5-m handstand walk
50 air squats
15 handstand push-ups
5-m handstand walk
25 air squats
20 handstand push-ups
5-m handstand walk

Scaled WOD
For time:
50 air squats
5 pike push ups
20 alternating shoulder taps (in pike hold)
35 air squats
10 pike push ups
20 alternating shoulder taps (in pike hold)
20 air squats
15 pike push ups
20 alternating shoulder taps (in pike hold)
10 air squats
20 pike push ups
20 alternating shoulder taps (in pike hold)
WOD Workout

FOR TIME
2 ROUNDS
25 Wall Balls @9/6kg
15 Kipping Pull-Ups
-Rest 1:00-
3 ROUNDS
15 Wall Balls
7 Pull-Ups
-Rest 1:00-
4 ROUNDS
10 Wall Balls
5 Pull-Ups
Timecap: 18 mins

Scaling: jumping pull up
Option: For an extra challenge, all reps in all rounds must be performed unbroken.
Weighted dips Strength

Weighted dip 2x4x55%, drop set 5x45%, 1x10, no weight
Gymnastic Workout

Kipping hspu
- tekniikkaosuus
- 5 x 1-5 k. Hspu/ 5 x 1 negative hspu

3 rounds for quality
3-5 wall facing strict hspu/ 5-10 pike box hspu
10 cross over single unders/ 30-50 single unders unbroken
20-30sec hollow hold
Maanantai 27.2.23. FN Workout

Treeni 1
Warm Up
2 rounds
1.5 min cardio machine
50 single unders
5 snatch dl
5 muscle snatch
5 hang power snatch
10 scapula rolls
5 kipping + 5 kip knee raises
:30 wall walk hold

Metcon
Emom 28
1) 30sec of double unders
2) 5 tng power snatch @light/mod weight
3) Ski/row x 12-10/9-8 (max 45s)
4) 8-12 toes to bars or kip knee raises

Accessory
3x10-15 double db bench press
3x10-15 toe touch abs crunch + 30 weighted ukraine twits
rest as needed
”CrossFit Games Open Workout 23.2” Workout
Overhead Squat 5x3 Strength

-Tanko telineestä
Clean & jerk technique Workout

Clean pull + power clean + jerk
- pause in all movements
—————————————
Pause clean + push press
EMOM Workout

Every 1.30 x 8
Clean + push press
- build up to daily heavy
Perjantai 24.2.23. FN Workout

Treeni 3
Warm Up
3 min cardio machine
then 2 rounds
10 deadlifts (DL)
10 upright row
5 hang pc
10 front squat (FS)
10 Press
10 Good morning (GM)
all with empty barbell

Strenght
Power Snatch 4x2 @70-75%
rest 1.5-2 min bwn sets.

Power Clean + Push Jerk 4x2+2 reps @70-75% of 1rm.
rest 1.5-2 min bwn sets. Rivet yksittäisinä.
Deadlifts 15-10-8-6-6 reps @45-55-65-70-75%
rest 2 min bwn sets

Accessory Work
3x20 banded hamstring curls + 20 banded deadbugs
alt time with partner (jatka omatoimisesti eka erän jälkeen jos aika täys)