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

Crossfit baseline Workout

500m row
40 bodyweight squats
30 situps
20 pushups
10 pullups
Barbell conditioning Workout

Barbell conditioning 20/15kg

3RFT

20 Power clean
20 Pover snatch
20 Back squat
20 Shoulder press
20 Front squat
20 High pull
20 Good Morning
20 Barbell roll Out
1 min rest rounds
Bench/ floor press Strength

Bench/ floor press 3 x 5
Tabata x 2 Workout

First tabata (8 x 20s ON/10s OFF):
- Push-ups
Then the 2nd tabata:
- DB Hammer bicep curls

Score is the lowest number of reps combined from both movements.
Bench press Strength

5 reps @40, 50, 60%
3 reps @70, 80, 90%
1 rep @100, 110%
Midline madness Workout

Midline madness
4RDS, NOT for time

15 Ab mat sit up
20 Hip extensions (weighted)
25 Flutter kicks
30 Banded good mornings
Snatch complex x6 Strength

6 sets of snatch complex

2 Snatch pull
1 Hang snatch
1 Snatch

Focus on technique not weight
Power clean + Front squat Strength

In 10 minutes, at least 3 sets of:
1 Power clean + 1 Front squat
NO DROPING!!!
Power clean & Jerk Strength

2x
2 Power clean + 2 Jerk @50% of C&J 1RM
- 3sec pause at jerk catch

Then

3x
2 Power clean + 2 Jerk @60%
- 3sec pause at jerk catch
HS Snatch Strength

Päivän kova sinkku. Snatch 1REP

Need a training program?

Crossfit baseline Workout

Barbell conditioning Workout

Bench/ floor press Strength

Tabata x 2 Workout

Bench press Strength

Midline madness Workout

Snatch complex x6 Strength

Power clean + Front squat Strength

Power clean & Jerk Strength

HS Snatch Strength