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-
31.5.2024 AMRAP 10 Workout
As many Reps as possible in 10 minutes of:
12 Hang Dumbbell Snatch 22,5/15kg
6 DB Over Burpees
8 Box Jumps 24"/20"
6 Burpees to Target -
Basic conditioning/Rest Workout
30min PK HR 60-65% tai voit pitää kokonaan lepin.
Älä tee pidempää kuin 30min. -
CF Seppä - Team WOD 21.8 Workout
Unbroken meets Häjyin
21-15-9
Wall balls 9/6
Box jump overs
Devils press
-2min rest-
Amrap 10
60 Du/120 singles
50 Stoh
40 Snatch
30 Db box overs
20 T2b
10 Db squats
-2min rest-
9 Pull ups
6 Front squats 50/35
9 Hspu/Hr push ups
15 Pull ups
6 Front squats 50/35
15 Hspu/Hr push ups
21 Pull ups
6 Front squats 50/35
21 Hspu/Hr push ups -
Devil's run Workout
E6MOM x5:
200-400m run
10 double db devil's press (2x22,5 / 2x15)Tavoitekierrosaika < 3:30 / TC: 4min / kierros.
Skaalaus: Skaalaa painot sellaiseksi, että pystyt tekemään 10 toistoa putkeen sekä juoksumatka niin, että juoksussa kestää noin 2min.
RPE 7,5-8,5 -
RestDay! Workout
7:00 Mobility
8:00 Basic Endurance CrossFit15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 Basic Endurance CrossFit -
RestDay! Workout
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WOD Workout
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Keskiviikko 15.5.24. FN Workout
Warm up
2 rounds
2 min cardio
5+5 squat strech
5 inch worm + push up
15 goblet squats
15 ring rowsStrenght
4 sets
5 front squat @50-65%
rest 1 min
5-10 hardened ring row
rest 2-3 minMetcon
Emom 12 or 16
1) Cardio Machine x 40 seconds @moderate pace
2) American Kb Swings x 8-12 reps
3) Cardio Machine x 40 seconds @moderate pace
4) Burpees x 8-12 reps -
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Clean tech Workout
EMOM10 (empty barbell)
1. 5 clean pull bellow the knee (slow)
2. 5 muscle clean bellow the knee
3. 5 power clean bellow the knee (2s pause et the catch)
4. 5 tall clean
5. RestClean complex with light weight:
E2M x 6
2 clean pull (slow) + 1 power clean with 2s pause at the catch + 2 high hang squat cleanHuom! Kevyet ja tekniset painot (n.30-40% of 1RM clean)