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

WOD Workout

EMOM x 30:00

Minute 1: 40-60 Double Unders
Minute 2: 15/12 Calorie Bike/Row/Ski
Minute 2: 6-8 Barbell Roll-outs Toes/Knees
Minute 4: 15 Ring Rows
Minute 5: 15 Box Jump Step-downs
Minute 6: REST

Goal is moderate to light day with nice feeling during and after.
Strength Workout

A) Wide Stance Box Squat
6 x 3 3s down @60% every 60s.

B) Front Rack Split Squat
4 x 4 each. Rest 90s.
- Start with the weaker side forward first
Lauantai 19.3. Workout

Find Strict/kipping hspu 1RM
CFPORVOO WOD 15.3.2022 Workout

12 MIN EMOM
ODD 3 bar MU
EVEN 5 floor press 75kg/52,5kg
Deadlift pyramid Strength

Deadlift pyramid 5, 4, 3, 4 and 5 (75 - 85 %)
Hang Power Clean Workout

Hang Power Clean tech.
”CrossFit Games Open Workout 22.3” Workout
Aikaa vastaan:
- 21 leuanveto
- 42 tuplanaruhyppy
- 21 thruster (N 29kg / M 43kg)
- 18 chest-to-bar
- 36 tuplanaruhyppy
- 18 thruster (N 34kg / M 52kg)
- 15 bar muscle-up
- 30 tuplanaruhyppy
- 15 thruster (N 38kg / M 61kg)
Time cap 12min
221021 Perjantai C Workout

Core
On the minute for 5 minutes
5s hollow hold
5 hollow rock
5 v-up / tuck up
5s hollow hold
CFS RUN 4X400 Workout

4X400 juoksu
1min pal
EMOM 6min Workout

1 Snatch @ 75-85%