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-
Erika 17 v! Workout
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Aikaa vastaan: soutu / bss / BikeErg / GHD-istumaannousu / SkiErg Workout
Aikaa vastaan:
- 500m soutu
- 10/10 bulgarian split squat
- 50cal BikeErg
- 10 GHD-istumaannousu
- 400m soutu
- 10/10 bulgarian split squat
- 40cal BikeErg
- 10 GHD-istumaannousu
- 300m soutu
- 10/10 bulgarian split squat
- 30cal BikeErg
- 10 GHD-istumaannousu
- 200m soutu
- 10/10 bulgarian split squat
- 20cal BikeErg
- 10 GHD-istumaannousu
- 100m soutu
- 10/10 bulgarian split squat
- 10cal BikeErg
- 10 GHD-istumaannousu
- 100m SkiErg
- 10/10 bulgarian split squat
- 10cal BikeErg
- 10 GHD-istumaannousu
- 200m SkiErg
- 10/10 bulgarian split squat
- 20cal BikeErg
- 10 GHD-istumaannousu
- 300m SkiErg
- 10/10 bulgarian split squat
- 30cal BikeErg
- 10 GHD-istumaannousu
- 400m SkiErg
- 10/10 bulgarian split squat
- 40cal BikeErg
- 10 GHD-istumaannousu
- 500m SkiErg
- 10/10 bulgarian split squat
- 50cal BikeErg
- 10 GHD-istumaannousu
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bike sprints Workout
bike sprints
10x 20 cal bike erg rest 90s. b/w efforts
- all out effort every time -
18.1.2024 Front Squat + Back Squat Workout
Front squat + back squat
5 + 6-10 @ 77-83%1RM FS (3 RIR)
4 + 6-10 @ 79-85%1RM FS (2 RIR)
3 + 6-10 @ 81-87%1RM FS (2 RIR)Rest 3:00-4:00 b/t sets
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Rope burn Workout
500m row
3x
4 rope pull ups
10 ab mat sit ups
10s. dead hang
7 bulgarian split squat e/s
Every 1 min for 10 mins do:
1 Legless Rope Climb
-- Rest 2 mins --
Every 1 min for 10 mins do:
2 Rope Climbs
scale to using legs
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