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-
Voima - maanantai, tiistai Workout
Maastavetoa korokkeelta ja pystypunnerrusta
__LÄMMITTELY
10min AMRAP
45s ergo
6+6 yhden jalan GTOH levypainolla
12 dead bug
6+6 askelkyykky taakse
5 maastaveto korokkeelta (nouse painossa kohti työsarjojen kuormaa)*maastavedoissa korokkeeksi esim. 10-20kg levypaino
__MAASTAVETO KOROKKEELTA
3x10, 1x8 @58-60%
-2-3min lepo sarjojen välissä
-dead stop nostot
__PYSTYPUNNERRUS
1x10, 1x8 @58-60%
-2-3min lepo sarjojen välissä
__APULIIKKEET
3x10+10 pallof press askelkyykyssä
3x10 arnold press RPE 8-9
3x10 lantionnosto RPE 8-9-1-2min lepo sarjojen välissä
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29.4.2025 Shoulder Press Strength
Strict press – Build to heavy 3 (H3) @ 1 RIR (86-92%)
– Build to a heavy 3 (H3) @ 2 RIR (around 86-92%1RM).
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Saturday Madness Workout
Partner workout ( You Go , I Go)
In 12 mins do:
Row, 1500 m
then in the remaining time, AMRAP of:
1 Dumbbell Thruster, 2x22.5/15 kg
1 Burpee Pull-up
2 Dumbbell Thrusters,
2 Burpee Pull-ups
3 Dumbbell Thrusters,
3 Burpee Pull-ups
...
Continue adding 1 Dumbbell Thruster and 1 Burpee Pull-up to each round until time expires.Rest 4 mins
In 12 mins do:
Row, 1500 m
then in the remaining time, AMRAP of:
1 Deadlift, 100/70 kg
1 Handstand Push-up kipping
2 Deadlifts, 100/70 kg
2 Handstand Push-ups kipping
3 Deadlifts, 100/70 kg
3 Handstand Push-ups kipping
...
Continue adding 1 Deadlift and 1 Handstand Push-up to each round until time expires. -
RestDay! Workout
9:00 Basic Endurance CrossFit
10:00 Clean & Jerk + Metcon ( 2.5.2025 )
11:00 EasyWodNEXT DELOAD
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INTERVALS Workout
4-5sets:
20/15 bike calories
15 box over jump
5 wall walk3min rest between sets
TARGET UNDER 2,5MIN / SCALE REP SCHEME IF NEEDED
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Shoulder Press + Push Press Strength
6 sets:
3 Shoulder Presses + 3 Push Presses
Sets 1-2: @75% Shoulder Press
Sets 3-4: @77%
Sets 5-6: @80%
- Rest 1-2min btw sets -
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NBT Workout
10 min AMRAP’s (with a Partner)
8 DB Hang Power Cleans (2x22,5/15 kg)
8 DB Thruster 30 DU
8 devils Press 30 DU
8 RMU / pull-up
8 strict HSPU (deficit)REST 3min
12 C2B 30 KB swing
12 m HS WALK
30 T2B
12 Box over jump
30 WBREST 3min
8 snatch 35/50kg
16 OHS 8 D-ball over shoulder
8 D-ball squat
8 BMU / C2B
16 pistol squat
8 Bar over Burpee -