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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Christmas with the Concept 2 Workout
Interval row for Calories, rest 1:1 between pieces
50-40-30-20-10-10-20-30-40-50 (300 calories)
Total working time - 13:58
Total meters 3,949m -
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3-wheel drive Workout
3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20") -
Clean & Jerk 1-1-1-1-1 Strength
Clean & Jerk
• 5 sets: 1 rep
Power or squat. Recommended weight: 50%, 60%, 70%, 80%, 90% of 1RM c&j. Rest 2 minutes between sets. -
Warm up Workout
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6 tabataa: skierg / soutu / assault bike Workout
6 tabataa: 8 x 20sek työ / 10sek lepo
2 kierrosta(max metrit):
- Skierg
- Soutu
- Assault bike
3 minuutin lepo jokaisen tabatan jälkeen.
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Back Attack 4 Workout
Wide grip pull-up (strict form):
BW (84kg) + 10kg x 8 = 752
BW + 20kg x 4 = 416
BW + 20kg x 4 = 416
TOTAL = 1,584Bent over barbell row:
60kg x 8 = 480
60kg x 8 = 480
60kg x 8 = 480
TOTAL = 1,440Seated Cable Row:
54kg x 8 = 432
61kg x 8 = 488
68kg x 8 = 544
TOTAL = 1,464Back Extension:
20kg x 10 = 200
20kg x 10 = 200
20kg x 10 = 200
TOTAL = 600GRAND TOTAL = 5,088
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