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-
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RUN/ROW Workout
1000m at moderate pace
300m at fast pace
700m at moderate pace
300m fast pace
600m moderate pace
200m at fast pace
rest 2 min b/w sets -
Deadlift Strength
Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
Then 2 rounds of
10 banded KBS
5 1 arm ring row e/s
10 banded dead bug
5x6 @ 70% of 1RM
2-3m rest b/w
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Advanced weightlifting Strength
complex: 5 x 1+1 @ 80% of snatch 1RM
hang snatch + low hang snatchaccessory - 3-4 rounds for quality:
5 tall snatch + 5 drop snatch
3-4 no touch box jump over
8+8 deep squat 1-arm press w/ kb or db
*scale no touch jumps to high box jumps -
9.5.2021 Workout
Warm Up 15 min.
350/300m Row
15 Banded pull apart
8+8 Banded press
3 Sumo Incworm
1:00 Hamstring Stretch
3+3 Windmill -
5 kierrosta 3 liikettä Workout
5 kierrosta
20 Käsipaino tempaus
15 Yleisliike käsipainon yli
1 km soutu/ hiihto tai 2 km pyörä -
GS day 1.5 Strength
500m row
3x
5 plyo push up
7 BB bent over row
5 1 arm db sots press e/s10 banded dead bugs
Bench Press
10-8-6-4-2
no more than up to 75% -
Super set Workout
Box step up - BB on your back
3x5 e/s 20/15kg
straight in to
10 jumping lunge
90s. rest