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-
RestDay! Workout
6:30 Mobility + Core Workout
7:30 Basic Endurance CrossFit
8:30 Bench Press + Metcon ( 27.6.2024 )15:00 Mobility + Core Workout
16:00 Basic Endurance CrossFit
17:00 Bench Press + Metcon ( 27.6.2024 )
18:00 Snatch Technique
19:00 Basic Endurance CrossFit -
For time Workout
For time:
4rounds:
20/15cal c2bike
15 ttb
10m kb fr walking lunge@24/16kgTarget under 10, time cap 12min / scale weight or rep scheme if needed / ttb tarkoitus tehdä isoissa sarjoissa esim kahteen osaan
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21.6.2024 Midsummer Partner Workout Workout
AMRAP 45, you can choose any following workouts:
3k Row
**
30 Snatch 60/42,5kg
30 Clean & Jerks 60/42,5kg
**
100 Burpees
**
5k Bike
**
12-9-6
Bar Muscle-Ups
Wall walks
**
30-20-10
Power Clean 60/42,5kg
Toes To Bar
**
400m Farmers Walks
**
100 Cal Ski Erg
**
2 Rounds :
50 Wallballs
50 Box Jump Overs
**
15-12-9
D-Ball Over Shoulder
D-Ball Squat
**
3 RFT :
100 Double Unders
40 Sit-Ups
**
250 Box Step-ups -
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WOD Workout
3 Rounds
15 Deadlift 80/55kg
15 T2B
15 Double KB Front Squat@20/12kg
15 Cal Row/bike/ski
Timecap: 18 min -
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Endurance 16.6. Workout
6 x 6 min. AMRAP
A1. AMRAP 6 min.
20 x Hang power clean @35/25kg
30 x Slamball @9/6kg
40 x Front rack lunges @35/25kg
+
AMRAP weighted sit ups @9/6kgREST 2 MIN.
A2. AMRAP 6 min.
2-4-6-8-10 etc.
Devils press @ 1 x 22,5/15kg DB
Front rack box step ups @1 x 22,5/15kg DB
Push upsREST 2 MIN.
A3. AMRAP 6 min.
12 x shuttle run (1 rep = 10m)
60m farmers walk @2 x 32/24kg KB
200 single unders
+
AMRAP wall walk -
Perjantain parihumpat Workout
1 ) EMOM 12:
1) 6 Push press @moderate weight
2) 6 DB bench press @moderate weight
3) 6 strict pull ups
4) 12 ring row2) Pair workout, for time:
Relay / YGIG -style:400+400m run
40+40 air squats
40+40 sit ups
200+200m run
20+20 GTOH @42,5/30kg
20+20 bar over burpees
400m run - both together -
For time Workout
30 sumo deadlift high pulls (25/35 kg)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.SCALED WOD
For time:
15 sumo deadlift high pulls
:30 plank hold
15 lateral burpees over the barbell
:30 plank hold
15 sumo deadlift high pulls
:30 plank hold
15 lateral burpees over the barbell
– Plank hold time is accumulated.