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-
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1.9.2024 For time Workout
5 Rounds for time
50 Double-unders
20 Thrusters / Power cleans / Overhead squats / Push jerks / Front squatsAt start and thenEMOM 3 Bar-facing burpees
BARBELL : 42,5/30kg
Target time. < 14:00 CAP 18:00
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Doubles and Dumbbells Workout
3 rounds
25 Double Unders
5/side Renegade rows @35/50lbs
10 DB Burpee Box Overs @51/61cm
15 DB Hang Power Cleans
20 DB Front Rack Alternating Reverse Lunges
25 Double Unders
Rest 60 secs'Doubles and Dumbbells' commemorates Tiina L achieving 1000 workouts at CrossFit Central Helsinki.
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Extra Credit 02-08-2022 Workout
Seated DB Wrist Curls: 3 x max reps. Rest 60s
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- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom) -
Conditioning 04-03-2023 Workout
PERFORMANCE
IN TEAMS OF 2...
AMRAP x 24 MINUTES
20 Kipping or Strict Pull-Ups
40 Push-Ups
50/40 Cal Bike/Row/Ski
60 Air Squats
FITNESS
IN TEAMS OF 2...
AMRAP x 24 MINUTES**
20 Ring Rows
30 Push-Ups / Incline Push-Ups
40/30 Cal Bike/Row/Ski
50 Air Squats- RPE 7
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Finisher 16-03-2023 Workout
PARTNER FINISHER
2 ROUNDS
80 Plate GTOH @ moderate weight
80 Plate Russian Twists- Split with Partner as needed.
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Conditioning 29-03-2023 Workout
PERFORMANCE
3 ROUNDS FOR TIME
500/400m Row
20 Hand Release Push-Ups
10 Shoulder to Overhead @85/60kg
250/200m Row
5-10 Strict Handstand Push-Ups
5 Shoulder to Overhead
FITNESS
3 ROUNDS FOR TIME
500/400m Row
10 Push-Ups / Knee Push-Ups
6 Shoulder to Overhead @moderate
250/200m Row
8 Pike Push-Ups / Box Push-Ups
4 Shoulder to Overhead- RPE 8
- Video: https://vimeo.com/810047826
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Gymnastics 02-08-2023 Workout
EMOM x 5 MINUTES
1-2 Bar Muscle-Ups
or
2-4 Unbroken Kipping Chest to Bar Pull-Ups / Regular Kip Pull-Ups
or
2-4 Partner Assisted Strict Pull-Ups- Remember the goal is develop the strict strength first.
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Conditioning 30-08-2023 Workout
PERFORMANCE
1) ON AN 10:00 RUNNING CLOCK
120 Double Unders
60/50 Cal Row/Bike/Ski
30 Burpees Over Rower/BarAt 10:00 start;
2) 4 ROUNDS FOR TIME
30 Double Unders
15/12 Cal Row/Bike/Ski
8 Burpees Over Rower/Bar
Fitness
1) ON AN 10:00 RUNNING CLOCK
200 Singles
50/40 Cal Row/Bike/Ski
10-20 Burpees Over Rower/BarAt 10:00 start;
2) 4 ROUNDS FOR TIME
50 Singles Unders
12/10 Cal Row/Bike/Ski
3-5 Burpees Over Rower/Bar- RPE 8
- Video: https://vimeo.com/856659696?share=copy
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Conditioning 18-08-2021 Workout
Easy pace 15:00-20:00 mix of;
Bike 2:00
Ski 2:00
Stairs
Single Arm Farmer Carry 1:00/arm (light/medium)