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
1.Rowing intervals
5 x 6 min on:2 min off @ 155-165 W
- Pace: 2.09, 2.08, 2.08, 2.07, 2.06, avg. 2.08/500 m
- Watts: 160, 165, 165, 167, 174, avg. 166
HR 159/180
Cool down for 5 minPM: 120 min
Warm up for 20 min1.MU
- Drills
- MU 6x1 + 11x2
- MU x282.BCTB
- Drills
- BFLY x20
- BCTB x20 (singles)3.Weightlifting
A.Power snatch + hang snatch
Go every 90 s. x 10 -
C. Conditioning Workout
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Tankojumppa 10 x 10 Workout
10 toistoa ja 10 kierrosta 💪😅
a. maastaveto
b. etukyykky
c. pystypunnerrus
d. takakyykky
e. thrusterAikaraja 45 minuuttia
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Hero WOD: Recap hero open Workout
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Men use 50-lb. dumbbellComplete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups -
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Gymnastics Workout
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Warm up Workout
5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps