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

BikeErg Workout Workout

2 Rounds:
5x (20 Sec Sprint, 40 Sec Easy Recovery)
2 Min 30 Sec Easy Easy Recovery “Spin”

6x (15 Sec Sprint, 35 Sec Easy Recovery)
2 Min 30 Sec Easy Easy Recovery “Spin”

7x (10 Sec Standing Sprint, 30 Sec Easy Recovery)
2 Min 30 Sec Easy Easy Recovery “Spin”
*Rest 3 Min between rounds.
Ro 2x 10 min intervall med mamma og styrke Workout

7x4 side planke med hev
5x4 deadbug
5x4 birddog
6x 4 sidegange med strikk
Tisdag 1/6 2021 Workout

TGU 3-3-3-3/each arm
+
3rounds for quality
500m Row
15m Waiter walk/each arm
30sec hollow hold
Lattiapenkkipunnerrus 5x5 Strength

Nousevat painot, 2min tauko sarjojen välissä
Pull up/Bar MU Lätt Workout

A:
Ring rows 3xMax eller SA DB rows 3x10-15

3xMax static hang from bar

B:
Kipp swing 4x20sec(använd band vid behov)

Second kipp 10x1

C:
Jump in to high knees 5x3

Jumping bar MU 5x3
Split Jerk Tech Workout

15 Min EMOM
3 reps each minute
Warm up Workout
- 90s. Row/Bike
- 2 rds:
  9 squat
  7 Ring row
  5 Push up
- 60s. Row/Bike
- 2 rds:
  8 Deadlift
  8 Front squat
  8 Shoulder press
- 30s. Row/Bike
- Mobility...
- Work on: Deadlift/Bench press
Boot camp Workout

Monday 19th
Warm up
3 rounds
30 jump rope
5 inchworms
10 walking lunges

Back rack forward lunge
E2MOM x 5
10 reps (5 each side)
Staying at the same weight

WOD
500m row
20-15-10-15-20
Push ups
Walking lunges
1000m bike
Seated High Box Jump Workout

5x3 Seated High Box Jump 80-100/60-80cm
- From the bench
- Rest 90-120sec
Bike Intervals 7 [OPTIONAL] Workout

4 Rounds:
8:00 Moderate-Hard
5:00 Recovery Spin