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

Strength/Skill 27-03-2022 Workout

Superset x 3 rounds
Band at Hip Dumbbell Romanian Deadlift x 12-15 reps
Rest 1:00
Wall Walk x 2-4 reps
Rest 1:00

-Aim to improve on last week
Swim Workout

Warm Up:
300m (Any Style)

Drills:
4x100m
*Alternating Between Pull & Kick

Main Sets:
3 x [25-50-75-100-75-50-25m]
Rest 15 Seconds After All Intervals

Cool Down:
100m (Any Style)
28.4.2022 Basic Strength

Back Squat

1 x 5 x 65%
1 x 5 x 75%
1 x max x 85%
14.7.2022 Basic Workout

For time:

21-15-9
Deadlift 70/50kg
Bar Over Burpees ( may step over bar )
Overhead Squat Strength

5 sets:
5 OHS w/ pause
- Pause at the bottom
- Rest as needed
Amrap20 Workout

15cl
15 goblet squat
20 alt. Hang db snatch
WOD 24/05/22 Workout
21.5.2024 Workout

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt
OHS Strength

Overhead squat (75-85%)
Option B: Swim, Bike, Row or Run Workout

30-60 Minutes @ Zone 2 Heart Rate

Need a training program?

Strength/Skill 27-03-2022 Workout

Swim Workout

28.4.2022 Basic Strength

14.7.2022 Basic Workout

Overhead Squat Strength

Amrap20 Workout

WOD 24/05/22 Workout

21.5.2024 Workout

OHS Strength

Option B: Swim, Bike, Row or Run Workout