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

EW Hang power snatch Strength

Technically good hang power snatch 5x 3
Rest 60-90s between sets
Double Amrap Workout

AMRAP 4
8 x KBS 24/16kg
4 x Burpee

Rest 2min

AMRAP 4
8 x DB Snatch (alt.) 22,5/15kg
6 x HSPU

Score total reps!
"TakoMurph" Workout

CrossFit Takomo's yearly b-day wod.

~2k run (2x kortteli= 1820m)
100 pull-ups
200 push-ups
300 airsquats
~2k run (2x kortteli)
Snatch 1 RTM Workout

Find your 1 RTM = 1 rep technical max
This will work as your reference for the upcoming progressions
Post your score and weaknesses to compare to the later re-test
Strict Pull-Up Progression 3. Workout

5 rounds

5 / 4 reps if the previous week was clean, otherwise continue with 4/3!

Normal Pull-Up
Close Chin-Up
Wide Pull-Up

10s rest between movements
90s rest between rounds

Focus on strict clean movements!
Score is total clean reps, max 75/60 reps
Danny Workout
20 min AMRAP:
- 30 boxjumps, 24/20 inch or 60/50 cm
- 20 push presses, 115/75-85 lbs or 50/35 kg
- 30 pull-ups
3x10 Deadlift Strength

3x10 Deadlift
Front Squat 6x4 Strength

Front Squat 6 x 4
3 Pos. Power Clean Strength

Find max in 20min!
Bench press Strength

4 x 6

*Leave 2 reps in the tank
*Rest 3 minutes between sets
*All the sets with same weight

Need a training program?

EW Hang power snatch Strength

Double Amrap Workout

"TakoMurph" Workout

Snatch 1 RTM Workout

Strict Pull-Up Progression 3. Workout

Danny Workout

3x10 Deadlift Strength

Front Squat 6x4 Strength

3 Pos. Power Clean Strength

Bench press Strength