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-
Rowing intervals + gymnastics + strength Strength
AM: 60 min
Warm up for 5 min
A. Rowing 8 x 1000m
- Rest 2min between
- VK1, tasainen vauhti läpi
1) 2.11.3/500 m, 152/165
2) 2.09.9/500 m, 161/174
3) 2.09.8/500 m, 166/178
4) 2.09.8/500 m, 169/181
5) 2.09.7/500 m, 171/181
6) 2.09.6/500 m, 171/181
7) 2.09.8/500 m, 174/183
8) 2.09.1/500 m, 174/183
Cool down for 5 minPM: 120 min
Warm up EMOM14 + 20 m HSW
1.Gymnastics
A. Bar muscle up practice
- 1 2 3 3 3 3 3 2 1 x x = 21 BMU2.Weightlifting
A. Barbell warm up
B. Every 2 minutes for 16 minutes:
Pause squat clean + Low hang squat clean
- Build to heavy3.Strength
A. Front squat 3x1 @ 87% - 76 76 76 kg
-Rest as neededB. 3 sets:
10 Strict toes to bar
10+10 Side hollow rocks
Rest 60 s. -
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Flying high Workout
1 power clean @ 70kg
60 SU
3 BMU assisted
Increase each round with 1 PC
15 min AMRAP -
Basics class / on ramp: AMRAP 7 min Workout
AMRAP 7 min
25 m Farmer's Walk
7 Push Press
7 KB Deadlifts -
Metcon Workout
• 24 Min EMOM of:
1st Min
Two-Arm KB Russian Swing (32Kg) 15-20 reps
2nd Min
Burpees 15 reps
3rd Min
Double DB Thrusters (2X22.5Kg) 10-15 reps
4th Min
C2B Pull Ups 8-12 reps
Scale reps down in case -
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3 x 9min AMRAPs Workout
3 x 9min AMRAP
9min AMRAP
2 alternating Dumbbell Snatches into 2 alternating single arm Overhead Lunges
2 sit ups
4 alternating Dumbbell snatch into 4 alternating SA OH Lunges
4 sit ups
6 alternating dumbbell snatch into 6 alternating OH Lunges
6 sit ups
8-8; 10-10; 12-12....
Keep increasing by 2 reps each round
Rx women: 15kg
Rx men: 20 kg1 min transition
9min AMRAP
5 Calorie Row
5 burpees over the rower
10 calories Row
5 burpees over the rower
15 calorie row
5 burpees over the rower
20-5; 25-5....Each round increase calories by 5 the burpees stay the same
1min transition
9 min AMRAP
5 wall balls
5 pull ups
10 wall ball
5 pull ups
15 wall balls
5 pull upsIncrease the number of wall balls by 5 reps each round the number of pull ups stays the same
Rx women: 14lbs or 6kg
Rx men: 20lbs or 9kg