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 + weightlifting Strength
AM: 75 min
Warm up for10 min
1.Rowing intervals
5 x 8 min on:2 min off @ 155-165 W
- Pace: 2.10, 2.10, 2.09, 2.09, 2.08, avg. 2.09/500 m
- Watts: 156, 158, 160, 160, 165, avg. 160
HR 164/181
Cool down for 5 minPM: 120 min
Warm up for 15 min1.MU
- Drills
- MU 6x1 + 10x2
- MU x262.BCTB
- Drills
- BFLY x25
- BCTB x25 (singles)3.Weightlifting
A. Hang snatch x 2
Go every 90 s. x 10B. EMOM5:
5 power snatch @ 30 kg -
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Hemmafit Workout
A1: Excentrisk Hspu + kick up 4x4
A2: pronated grip ring pull ups 4x6
B: Archer push ups 3x6 -
Hemmafit Workout
A1: Excentrisk Hspu + kick up 4x4
A2: Promated grip ring pull ups 4x7
B1: Archer push ups 3x12
B2: Supinated grip ring pull ups 3x5
C: Push ups 3x17
D: Db biceps curls x14 -
Hemmafit Workout
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Total workouts of the week Workout
Total workouts of the week 11 hours, x 6
Week 1/3Strength & conditioning
Metcon x 2
Aer x 1 - 40 min
BB x 2
Squat - 3980 kgGymnastics
MU - 55
BMU - 10
BFLY - 80
BCTB - 65
HSW - 45Recovery
Sleep 3/7
Avg. 22:35
Avg. 7 h 40 min
EA. 42 kcal/FFM