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-
2000m soutua, 50 pistoolia ja 30 rinnallevetoa raakana riipusta Workout
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 70/50 kg -
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4 RM Floor Press Strength
Within 20 minutes:
4 RM Floor PressIn 5-7 sets build to a true 4 Rep Max.
Rest as needed between sets.
Lift in pairs! -
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Row in Teams 3 Workout
In teams of 3:
5x 300m RowingIntervals are for time, but don’t forget to maintain good movement.
Rotating within team until each athlete has completed 5 sets. -
"Work fast with bar" Workout
AMRAP 7
2-4-6-8-10-12-14-16-18-20 reps
Thrusters 45/30kg
Toes to Bar or Knees to Elbows -
E3MOM 15minutes Workout
E3MOM 15minutes
5 Hang Power Clean and Press
10 Strict Chin Ups or Ring rows
15 V-upsRest as needed between exercises. NOT for time but for quality!
Add weight to Clean and press from last week. -
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"Russian way" Workout
AMRAP 10 mininutes of:
200m Run
20 Shoulder to Overhead 45/30kg
15 Russian KB Swings 32/24kgNo kettlebells under 16kg!!
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Snatch Balance EMOM Strength
E2MOM 12 minutes
5 Pressing Snatch balanceBuild to a heavy set of 5 reps.
Focus should be on good movement and positioning over weight and speed.
