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

5x5 Back Squat @80% Strength

Back Squat 5x5 @80% of a 5RM (Deload)
Extra Credit 29-11-2018 Workout

Single Arm Farmer Carry: 4 x 30m. each. Rest 60s.
10 rounds for time Workout

10 rounds for time.

20m Slamball/Sandbag Carry
20m Prowler Push
Row 15/12cal

RPE 3-4

Use medium loading with the prowler and push it by walking. Be consistent with your rounds.

Target <30min
Mon 26/11/12 Workout

Strength:

Build up to a heavy set of 10 american kettle bell swings

WOD:

15 minute AMRAP

600m run

6 ring muscle ups

15 american kettle bell swings 24/16
Maastavetoa korokkeella seisten Strength

Every 2 minutes for 14 minutes (7 sets):

5cm Deficit Deadlift x 3 reps 50% +

Ota 5 cm koroke jalkojesi alle - joka noston jälkeen ota uusi ote tangosta, nostot huolella.!
Snatch 3x3 Strength

Three sets of three reps snatches
Optional accessory Workout

Optional Accessory:

20min EMOM:

1) 30-40sec Slam Ball/Sandbag Carry
2) 30-40sec Airbike RPE 3

This is for consistency, not all in! If you don´t have heavy slam ball or sandbag, carry something heavy, be creative.
Fri 23/11/18 Strength

Strength:

1RM front squat
CrossFit Open 15.1a Workout

1-rep-max clean and jerk

6-minute time cap
2.“Daily Dozen” Workout

AMRAP 12:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups

Need a training program?

5x5 Back Squat @80% Strength

Extra Credit 29-11-2018 Workout

10 rounds for time Workout

Mon 26/11/12 Workout

Maastavetoa korokkeella seisten Strength

Snatch 3x3 Strength

Optional accessory Workout

Fri 23/11/18 Strength

CrossFit Open 15.1a Workout

2.“Daily Dozen” Workout