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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6800m of rowing (NCLab) Workout
1 x 1000m at mod pace
2 min rest
3 x 400m (300m sprint + 100m easy pace)
90 sec rest
3 x 400m (250m sprint + 150m easy pace)
90 sec rest
3 x 400m (200m sprint + 200m easy pace)
90 sec rest
3 x 400m (150m sprint + 250m easy pace)
90 sec rest
1 x 1000m at mod pace
Total: 6800mEasy pace: 2000m PR pace + 20-30sec
Mod pace: 2000m PR pace + 5-15sec
Sprint pace: 2000m PR pace or better -
WEDNESDAY 140108 Workout
Complete as many rounds as possible in 20 minutes of:
- 15 GHD Sit-ups
- 135 pound Deadlift, 21 reps
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SUNDAY 140105 Workout
For time:
- 95 pound Back squat, 50 reps
- 50 GHD Sit-ups
- 75 pound Back squat, 50 reps
- 50 Back extensions
- 55 pound Back squat, 50 reps
- 50 GHD Sit-ups
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Split jerk+ split jerk behind the neck 5x 2+1 Strength
Split jerk+ split jerk behind the neck 5x 2+1
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Etukyykky 1-2-3-4-5 RM EMOM Strength
Etukyykky 1-1-1-1-1 (EMOM)
Etukyykky 2-2-2-2-2 (EMOM)
Etukyykky 3-3-3-3-3 (EMOM)
Etukyykky 4-4-4-4-4 (EMOM)
Etukyykky 5-5-5-5-5 (EMOM) -
Winter Whitten Workout
modifioitu
“Whitten”
22 etuheilautusta
22 box
2min fillari
22 burpee
22 wall ball
5 kierrosta