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-
22.3.2026 Row Intervals Workout
Row intervals (over/under)
3 sets of 4 rounds (8:00)
0:30 @ 115-130% FTP 20
1:30 @ 85-90%FTP20– Bike 7 minutes @ 40-50%FTP20 recovery –
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Hang squat clean Strength
E1.20M x 8
2 hang squat cleanUp to heavy. Start at 60% of 1rm clean. Noustaan raskaaseen, mutta tekniseen painoon.
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Back squat Strength
E3.30M x 4
4 back squat V.2 (80-85%)
Ideana ylläpitää maksimivoimaa. Sarjat ovat raskaita, mutta teknisiä. Huomio toistoreservi.
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Partner workout Workout
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For time Workout
400-m run (5 rounds)
30 toes-to-bars
400-m run (5 rounds)
10 wall walks
400-m run (5 rounds)
30 toes-to-bars
400-m run (5 rounds)Scaled WOD
For time:
run 3 rounds/Ergo 20cal
20 hanging knee raises/sit ups
run 3 rounds/Ergo 20cal
5 inchworm + push-ups
run 3 rounds/Ergo 20cal
20 hanging knee raises/sit ups
200-m run -
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STRENGTH (Overhead squat) Strength
Overhead squat 5x3
– nouseva paino
– lepo 3-4min sarjojen välissä -
15 min parin kanssa Workout
15min parin kanssa
19 seinäpallo
19cal soutuVaihto täyden kierroksen jälkeen