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
9:00 Snatch ( 20.10.2025 )
10:00 Clean & Jerks ( 24.10.2025 )
11:00 Basic Endurance CrossFit -
Intervals Workout
8 x 3min on / 1,5min off:
A) 12/9cal row
6 burpee over rowerB) 24 DU
1 rope climbC) 12 DDB/DKB push press @ moderate
10 alt. pistol squatD) max ski/bike
@ RPE 4-4,5
-> flow A, B, C, D, A...
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Perjantain Core Workout
25min laadukkaasti
2-6 Tuulilasinpyyhkijä roikunnassa ( tai lattialla)
6-8 Delfiini
6-8 Selänojennus
6-8 Kylkitaivutus kuulalla
90s easy kone -
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5.3.2025 CLEAN + SPLIT JERK Strength
CLEAN + SPLIT JERK *split both side first for the worse, then for the better
2×2× 1+1@barbell, 1×2× 1+1@up to 75-80%, jerk-%, rest btw sets 2min--
CLEAN + SPLIT JERK
1+1@up to 90-95%, jerk-%, rest btw sets 2min -
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20.10.2025 FRONT SQUAT Strength
*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!
5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, rest btw sets 2-3min
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