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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BikeErg Workout Workout
5 Sets:
1 Min Mod (85rpm)
1 Min Easy Recovery
*No rest between sets.-Rest 1 Min-
4x (20 Sec Standing Sprint on HIGH Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)
4x (20 Sec Standing Sprint on HIGHER Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)
4x (20 Sec Standing Sprint on HIGHEST Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)-Rest 1 Min-
5 Sets
1 Min Mod (85 RPM)
1 Min Easy Recovery
*No rest between sets. -
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Accessories Workout
3-4 rounds for quality:
1min Forearm Plank Hold
12 Lat Pulldows
12 Weighted GHD Back Extension
12 DB Bicep Curls -
EASY: Group AMRAP Workout
AMRAP25 in groups of 3 - ygig, divide reps evenly:
12 man maker
24 bar facing burpee
36 heavy russian kbs (32 / 24)
- rest 30s between rounds - -
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Accessories: Got my back Workout
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