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

Assault bike test Workout

Ab 12 min for max calories
5min rest
Ab 12 min for max calories
Clean ladder Workout

EMOM 12' - Clean Ladder
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 1

10-1 FT
Strict pull up
Dips
24.1.2017 Workout

EMOMx12:
Odd: 6 TTB + 6 OHS 42,5kg/30kg
Even: 6 TTB + 6 Thrusters 42,5kg/30kg
HSW skills Workout

Practice HSW15-20min
Ridge Forrester Workout

5 rounds:
Ring rows – 1 Min Max Reps
Overhead Walking Lunges – 1 Min Max Reps
Russian Twist – 1 Min Max Reps
Lepo 1 min
Synchro partner Karen 30/20lbs Tribal style! Workout

Team of four, 5 reps / pair, we go you go!
5 km soutu, 500 m välein tempovaihdot Workout

500 m kisavauhtivetoja, välissä 500 m palauttavaa soutua.
Endurance Workout

In teams of 2 for 35 minutes.

1000 m / 800 m row
32 alternating shoulder squat w/med ball (50/30 lb)
1000 m / 800 m row
16 alternating KB turkish get ups (change athlete every 4 reps)
1000 m / 800 m row
8 rope climbs

Share the work. One works, one rests.
Peruskestävyyslenkki + kehonhuolto Workout

7,2km peruskestävyyslenkki, lisäksi venyttely + kevyt keppijumppa
Parijumppa Workout

Work in pairs:
Sled Push 10m 3x/each
Power Clean 5x/each
Run 3rds
Yoke Carry 8m 3x/each
Tire Flip 5x/each

Need a training program?

Assault bike test Workout

Clean ladder Workout

24.1.2017 Workout

HSW skills Workout

Ridge Forrester Workout

Synchro partner Karen 30/20lbs Tribal style! Workout

5 km soutu, 500 m välein tempovaihdot Workout

Endurance Workout

Peruskestävyyslenkki + kehonhuolto Workout

Parijumppa Workout