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

Max Wattage Row Workout

-Set rower to watts
-3 separate attempts to find the highest wattage pulled (each attempt should be approx 10seconds)
-record highest numer
-keep back stiff, pull should start with the legs!
-damper should be set from 5-8. Don't put it to 10
Benchmarking Workout

Max Wattage Row
Max Chest to Ground Pushups in 1 min
Max BB Back Squat in 1 min (95/65#)
Max Pullups
Max Plank Hold
Bench press Workout

Bench Press
3-3-3-3-3-3 reps

6X ME L- PULLUPS

post comment and weights!
Tempaus Strength

Tempausladder

3-2-1-1-1-2-3
9.12.2013 Workout

REST DAY / OPEN GYM
16.6.2017 Pe Jatkoryhmä "Yläpellin pumppailua" :) Workout

Pystypunnerrus 5x8-15
Kulmasoutu kahvakuulilla vuorotahtiin 3 sarjaa
Kapea penkki 5x10
Kohautukset trap bar´lla 100 toistoa
Hauis 50-100 toistoa
Test Day #2 WoD#2 Workout

For Time:
100 Double Unders (300 SU)
50 Cal. Row
25 KB Step Ups (32/24)
OnRamp / Day 1 06.11.2013 Workout

500m Row
40 air squat
30 Abs
20 push up
20 jump pull-ups

Time 5:52
emom 10 Workout
1. 5 strict pull up
2. 30 sec handstand
Käsilläseisontapunnerrus, rive ja leuanveto Workout

7 x aikaa vastaan

3 HSPU
5 rinnallevetoa
7 leuanvetoa

Need a training program?

Max Wattage Row Workout

Benchmarking Workout

Bench press Workout

Tempaus Strength

9.12.2013 Workout

16.6.2017 Pe Jatkoryhmä "Yläpellin pumppailua" :) Workout

Test Day #2 WoD#2 Workout

OnRamp / Day 1 06.11.2013 Workout

emom 10 Workout

Käsilläseisontapunnerrus, rive ja leuanveto Workout