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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Rowing intervals + gymnastics + strength Strength
AM: 75 min
Warm up for 15 min1.Rowing intervals
14 x 2 min on / 75 s. off @ 1:56-2:02 / 500 m pace
Times: 2.02.1, 2.01.7, 2.00.9, 2.01.2, 2.00.4, 2.00, 1.59.5, 1.59, 1.58.3, 1.58.3, 1.57.8, 1.57.8, 1.58.3, 1.56.9
HR 166/187Cool down for 10 min
PM: 110 min
Warm up 20 min1.BCTB
- BFLY x 30
- Box 3 x 10
- BTCB singles x 10
- KS+BCTB 4 x 5+52.Strength
A. Back squat
- 4x4 @ 75-77,5 kgB. Romanian deadlift
- 3x8
- 50 60 60 kg3.Accessory
3 sets:
6+6 Half kneeling KB Bottom up press - 6 kg
8+8 Banded Hip abduction -
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Part Time Workout
12 Burpees Over Dumbbell
18 Chest to Bar Pull-upsDirectly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
18/12 Calorie Assault Bike -
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Extra Credit 11-01-2020 Workout
- Global Foam Roll Lateral Quads x 60s each
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale
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25.3.2020 Master SM Workout
Rive + työntö, aloituspaino (raskas ykkönen)
Tempaus, aloituspaino (raskas ykkönen)
Takakyykky, stopilla 3x3x70%
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Endurance WOD Workout
In teams of 3 for 40 minutes:
3000 m bike
9 rope climbs
360 m bear hug med ball carry 50/40 lbOne works, while others rest in either wall sit position or hang from rings.
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