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

Clean + Front squat + Jerk Strength

Clean + Front squat + Jerk x 6
Strength Workout

Every 2 mins for 10 mins.
4 Deadlifts @ 80-85%
- full reset btw reps
WOD Workout

YGIG 18min AMRAP

30 Leukaa
30 Kaloria
60 Ilmakyykkyä
RestDay! Workout

7:30 Mobility + Core Workout

16:00 Teens
17:00 Basic Endurance CrossFit
18:00 "Wittman"
19:00 Mobility + Core Workout
Hang snatch Strength

3x2 hang snatch 70-80%
5x1 hang snatch 80-95%

Go technical heavyish!!
Raaka HSPU Workout

3 RM

-Kirjaa ylös tarvittavat skaalaukset tai deficit-korkeus
-Hspun saa tehdä seinällä tai jalat boxilla
GYMNASTICS HOLDS Workout

Gymnastics holds:

5rounds:
20s On / 40s off
1) chin over bar
2) ring support
3) hs hold
4) hollow hold
Amrap Workout

2 x 8 min amrap / 2 min rest

A) row calories

B) 20/15 cal bike-erg/echo bike/ski
8-12 burbee box jump over

@RPE 3-4
Squat clean & Split jerk waves Strength

E2MOM x6 - Squat clean & Split jerk waves (3/3):
- Reps: 3-2-1-3-2-1
- RIR 0-1 viimeisellä aallolla (~90+% of 1RM)
- nosta rautoja niin sarjojen kuin aaltojen välillä, jos kulkee voit nousta päivän tekniseen maksimiin

Skaalaus: Jos et pääse kyykkyyn -> power clean ja tarvittaessa myös push jerk / press.
Snatch from the block, above the knee Strength

Snatch from the block, above the knee.

7x3 (no touch and go, set up a good starting position)

Rest 60-90sec between sets

RPE 4-5

Need a training program?

Clean + Front squat + Jerk Strength

Strength Workout

WOD Workout

RestDay! Workout

Hang snatch Strength

Raaka HSPU Workout

GYMNASTICS HOLDS Workout

Amrap Workout

Squat clean & Split jerk waves Strength

Snatch from the block, above the knee Strength