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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Active Recovery Workout
Primary
Swim 500 Meters at easy pace
20 Min mobility work with resistance band and foam rulerAlternate to Swim
20-25 Min Bike or Jog at a moderate to easy pace & 20 min mobility work with resistance band and foam rollerOR
Yoga 40 Minutes
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WARM UP Workout
5-10min Row/Bike/Ski/Run
3-4 rounds:
10 Banded face pull
10 Banded good morning
10 Banded press
Banded shoulder flow
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Week 07 - Testing new maxes! Workout
Take it easy for a few days and then test your new maxes.
Pulling movement: Use the same weight as in the 5rm pull-up progression and try your new max set with that weight.
On the pushing movement, try for a new max set on the movement you picked for the progression.
You can do it!
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Week 06 - Workout 02 Workout
Emom 12
Odd: 4–10 strict pull up,
Even: 4–10 HSPU / RING DIP / PUSH UP,Make it harder in some way than last week. Add reps from the last week or go with a bigger deficit / thinner band.
Still, easier scaling than in the 5rm progression. For example, use a thicker band or go without extra weight.
3 rounds, supersets
- 8–12 dumbbell shoulder press
- 8–12 ring row
90 s rest between sets
Choose a weight that you can hold for all sets, but the last reps should be quite hard. Adjust your ring height so you can hold at least 8 reps in all sets.
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