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

Rest Day! Workout

6:30 - 7:30 core
7:30 - 8:30 Recovery Rowing

15-16 Basic Endurance CrossFit
16-17 Core
17-18 Basic Endurance CrossFit
18-19 Core
19-20 Basic Endurance CrossFit
4rds Workout

8 x strict Pull Up
8 x Ring Dips
24 x Ghd Sit Ups
1. "Top Down" Workout

With a 12:00 Time Cap:
1 Round:
50 Barbell Facing Burpees
40/30 Calorie Bike
30 Squat Snatches (115/80)

Time Remaining: Build to 1RM Hang Snatch
For time Workout

1500m Row
200 DU's
50 Burpee

(Time cap: m: 15min./n:17min.)
1."Layup" Workout

25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar
Directly Into…
5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)
2."Girl Power" Workout

AMRAP 18:
21/15 Calorie Assault Bike
3 Rounds of "Cindy"
5 Squat Cleans (185/135)
Wednesday metcon Workout

Wednesday metcon

7 minutes of work:

Cash in:
Row 750m

Then the remaining time an AMRAP of:

10 STOH 50/35kg
30 DU's
Max Plank hold Workout

For time:
Max Plank hold
Optional accessory Workout

Optional Accessory

CONDITIONING

EMOM x7

30-50 DU

RPE 3
Ke 13.2.2019 Penkki Strength

Penkki 4x6xmax8

Kulmasoutu käsipainolla 5x8-15 / käsi

Ojentajat kumpparilla 5x12-20

Kohautukset käsipainoilla 2x20-30

Need a training program?

Rest Day! Workout

4rds Workout

1. "Top Down" Workout

For time Workout

1."Layup" Workout

2."Girl Power" Workout

Wednesday metcon Workout

Max Plank hold Workout

Optional accessory Workout

Ke 13.2.2019 Penkki Strength