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-
Soutu + varpaat tankoon + pituushyppy + askelkyykky Workout
Aikaa vastaan
Superkids:Soutu 200 m
7 x varpaat tankoon
7 x pituushyppy
7 x lisäpainoaskelkyykkySoutu 150 m
5 x varpaat tankoon
5 x pituushyppy
5 x lisäpaino askelkyykkySoutu 100 m
3 x varpaat tankoon
3 x pituushyppy
3 x lisäpainoaskelkyykkyNinjat
400 m soutu
12 x varpaat tankoon
12 x pituushyppy
12 x lisäpainoaskelkyykky300 m soutu
9 x varpaat tankoon
9 x pituushyppy
9 x isäpainoaskelkyykky200 m soutu
7 x varpaat tankoon
7 x pituushyppy
7 x lisäpainoaskelkyykky -
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A. Primer Workout
10-8-6-4-2
Strict Ring pullups
Strict T2R2-4-6-8-10
Strict T2R
Strict Ring pullups -
Lots of Kettlebells and Burpees Workout
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Warm up and strength Workout
Tabata bike or row
(0:20 on 0:10 off x 8)Abs
E3MOM x 4
25 sit ups or leg lifts
60 bicycle crunches
Plank hold until 2:40 -
Weightlifting Strength
Clean & Jerk Warm-up 1
3 rounds
3 front squats
3 tall clean
3 high hang clean
3 hang clean
3 clean fro the deckClean and Jerk Warm-up 2
3 x 10 jup into split + 3 Sec pause
focus is on consistency of foot position"
Clean and Jerk warm up 3
3 rounds
3 behind neck press in split
3 behind neck jerk balance
3 behind neck jerkStrength
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5x5 min AMRAPs Workout
Complete as many rounds as possible in 5 minutes of:
60/42.5 kg Push jerk
5 Box jumps, 30/24 inch boxRest 5 minutes, then complete as many rounds as possible in 5 minutes of:
60/42.5 kg Power clean, 5 reps
5 Push-upsRest 5 minutes, then complete as many rounds as possible in 5 minutes of:
60/42.5 kg Deadlift, 5 reps
5 Pull-upsRest 5 minutes, then complete as many rounds as possible in 5 minutes of:
5 Wall-ball shots, 20/14 pound ball
5 Kettlebell swings, 2/1.5 poodRest 5 minutes, then complete as many rounds as possible in 5 minutes of:
5 Knees-to-elbows
5 Burpees -
Deadlifts Strength
- Barbell Deadlifts 7 x 3
- 2-3 min rest between sets
- 15 mins to work up to your working set.
Or
Double KB sumo deadlifts
6 x 4
Superset with 3 chin ups.
