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-
Back squat Strength
*Go To Heavy 1 rep Back Squat Of the day in 12 minutes
3@6/10 rpe
2@7/10 rpe
1@8/10rpe
1@8.5/10rpe
1@9/10 rpe
1@9.5/10rpe
1@10+/10rpe -
310523 Keskiviikko B Workout
Upper body accessory
3 rounds for quality
3 tuck front lever lower
8-10 prone plate press
10-12 seated pull-down -
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Ma 29.5.2023 ylimenokausi-treeni 13 Workout
Mave@trapbar 5x8
-korkeammat kahvat
-keskiraskas (jos teet työsarjat samalla painolla)
-raskas (jos teet työsarjat nousevasti)Vipunosto-combo 3 kierrosta
-taakse x10
-sivuille x10
-eteen x10Kapea penkki 4x6 (40-50-60-70%) 80% x amrap
Askelkyykky hypyt 1x50 (25 / jalka)
Vatsarutistukset 3x10
-3s pito -
Perjantai 26.5.23. FN Workout
Warm Up
3x40s easy/20s mod/10s fast AIR BIKE / rest 20s bwn
then 2x
4 russian baby strech
8+8 suitcase DL
8 tempo pause goblet squats
16 weighted twits
:20-30 hs hold / ww holdStrenght
Tall Power Clean + Press in split Position (pause 2s) 4x2+2reps @30-50%
Flat Foot clean Pull + Hang PC + FS + Split Jerk 4x2+1+1+1reps @50-70%
Clean&Jerk / Power Clean
70% x 1+1 reps, rest 30s, 60% x 2 reps
73% x 1+1 reps, rest 30s, 60% x 2 reps
76% x 1+1 reps, rest 30s, 60% x 2 reps
79% x 1+1 reps, rest 30s, 60% x 2 reps
rest 1.5-2 min bwn setsMetcon
7 min Amrap
7 kb swings @16-20/24-28kg
7 push ups
7 toes to bars or v-ups
target 7+ rounds -
23.5.2023 Run Forest, Run ! Workout
10 Minuuttia PK 2 Hölkkää
6 x 1:00 kovat vedot, välissä 2:00 kävelypalautus
10 Minuuttia PK 2 Hölkkää
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Olympic weightlifting 25.5 Squat clean Workout
- Power clean to squat clean transitions. 10 to 15 reps. From high to low (power to squat). Idea is to catch the bar without crashing.
- Go for a heavy single of the day.
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Ke 24.5.2023 ylimenokausi-treeni 11 Workout
Valakyykky 5x10
-kevyt/liikkuvuusLandmine press 3x10 / käsi
Hyvää huomenta kumpparilla 3x20
-jalat yhdessäKulmasoutu vastaotteella 5x15
-podipumppiaOjentajat käsipainolla niskan takaa 5x8-15 / käsi
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Olympic Lifting 21-05-2023 Strength
EMOM x 7 MINUTES
3 Hang Power Snatch- Start Light and build to Moderate.
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Few Squats and Other Fun Stuff Workout
For time:
5 Bar Muscle-Up
5 Strict Handstand Push-Up
10 Heavy Wall Ball
5 Squat Clean @ 55/75kg
5 Front Squat
4 Bar Muscle-Up
4 Strict Handstand Push-Up
10 Heavy Wall Ball
4 Squat Clean @ 60/85kg
4 Front Squat
3 Bar Muscle-Up
3 Strict Handstand Push-Up
10 Heavy Wall Ball
3 Squat Clean @ 65/92.5kg
3 Front Squat
2 Bar Muscle-Up
2 Strict Handstand Push-Up
10 Heavy Wall Ball
2 Squat Clean @ 70/100kg
2 Front Squat'Few squats and other fun stuff' commemorates Kristina M achieving 1000 workouts at CrossFit Central Helsinki.
