Just what the doctor Rx'd Workouts

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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

WOD Workout

Row Intervals: 5 x 500m; rest as partner does the row.

Today's focus is on experimenting with different stroke rates each interval.

1: 24 SPM
2: 26 SPM
3: 28 SPM
4: 30 SPM
5: 32 SPM

The pace for the 500m effort should increase as the SPM increases (i.e. last one should be the fastest row)
Clean + front squat + jerk Strength

Hae päivän maksimi, sen jälkeen kevyemmällä 2-3 x 1+1+1
Strength Strength

OHS 5x5
Penkkipunnerrus kapealla otteella 15-10-8-6 Strength

Penkkipunnerrus kapea ote 15-10-8-6
Hauiskääntö käsipainoilla 15-10-8-6 Strength

Hauiskääntö käsipainoilla 15-10-8-6
Hauiskääntö levytangolla 15-10-8-6 Strength

Hauiskääntö levytangolla 15-10-8-6
Barbell Upright rows 10-6-4 Strength

Barbell Upright rows 10-6-4 (pystysoutu)
Split jerk Strength

Find a heavy 2
Accessory Workout

4 Rounds each, 1:1 rest, perform as super set.

12 French press
12 Alt. db floor press (up hold)

Mark result to gym feed!
Follow Class programming Workout

Check the program from gym feed.

Need a training program?

WOD Workout

Clean + front squat + jerk Strength

Strength Strength

Penkkipunnerrus kapealla otteella 15-10-8-6 Strength

Hauiskääntö käsipainoilla 15-10-8-6 Strength

Hauiskääntö levytangolla 15-10-8-6 Strength

Barbell Upright rows 10-6-4 Strength

Split jerk Strength

Accessory Workout

Follow Class programming Workout