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 + strength Strength
AM: 50 min
Warm up 10 min
1.Rowing intervals
24x250 m @ 2:08/500 m pace
- Rest 15 s. between efforts
- Avg. pace 2.08.3/500 m
- SPM 26-27
- Avg. HR 170/181
Cool down 5 minPM: 150 min
Warm up + COS 15 min
- HSW 10 m1.Ring Muscle up practice
A. MU
- Swings 4x10
- MU + arch + hollow 5x1
- MU + CTR 1x1
- MU 1x1 + 10 x 2
- MU x 27B. Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10C. Ring support swings
- Accumulate 60 reps in sets of 8-102.Bench press
A. 5x5+ @ 80% of 1 RM - 48 kg
- Rest as needed-
- Last set 6 reps3.Accessory
A. 3 sets
8+8 Three point DB-Row - 25 25 25 lbs
10 Side lat. raise - 10 10 10 lbsB. Every 2 min for 4 rounds:
12 Single leg V-ups
Max effort Hollow hold - 40 30 25 20 s. -
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AMRAP 25min Workout
50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches (35/25))
40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches (42.5/30))
30 Calorie Row, 15 Bar Facing Burpees, 15 Power Snatches (60/42.5)
20 Calorie Row, 9 Bar Facing Burpees, 9 Power Snatches (70/50)
10 Calorie Row, 6 Bar Facing Burpees, Max Power Snatches (80/55) -
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Pyramid double "Helen" Workout
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21APR2015 Workout
StrengthWOD
AMRAP in 20′ of
30″ Pull Up Hold
30″ Handstand Hold
30″ Squat Hold
30″ Ring Dip Hold -
Dippi- ja leuanveto-chipper Workout
Aikaa vastaan:
Superkids5 leuanvetoa
5 dippiä
10 Burpeeta
5 leuanvetoa
5 dippiä
20 DU
5 leuanvetoa
5 dippiä
30 abmat vatsaa
5 leuanvetoa
5 dippiä
40 supermieskeinuntaaNinjat
7 leuanvetoa
7 dippiä
20 burpeeta
7 leuanvetoa
7 dippiä
30 DU
7 leuanvetoa
7 dippiä
40 abmat-vatsaa
7 leuanvetoa
7 dippiä
50 supermieskeinuntaa