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

10k Bike-erg Workout

10000m Concept2 Bike-erg against time
4 x AMRAP 4 Workout

4 x AMRAP 4
3 hang power clean@60/40kg
6 stoh
9 bar over burpee
12 pull up

Rest 2:00 between rounds
21.1.2026 AMRAP 11 Workout

AMRAP 11

14 Overhead Reverse Lunges w/KB 24/16kg
20 Sit-Ups
5 Strict Pull-Ups
Perjantai 27.3. Strength

Clean pull
3x2 v1
Snatch balance + ohs Strength

e2m x 4:
1 snatch balance + 2 *ohs @ moderate
*2s pause bottom (ohs)
SNATCH DEADLIFT + HANG SNATCH Strength

E90s x 12

6x 2 snatch deadlift + 2 hang snatch
6x 2 snatch deadlift + 1 hang snatch

power or squat
5 rounds for time Workout

400-m run
400/500-m row

Scaled WOD
3 rounds for time:
400-m run
400/500-m row or ski/ 800/1000m C2Bike
SATURDAY SMASH Workout

SATURDAY SMASH

In teams of three

3rounds:
4min ON/1min Off
1) bike
2) row
3) ski
4) echo.

Result = total calories
Hip thrust 5 x 10 Strength

Hip thrust
5 x 10, 60"-90" rest
30.12.2025 Row Intervals Workout

Row Intervals ( 3 rounds )

Row 2:00 @ 95-100% FTP 20
Row 0:30 @ 110-120% FTP20
Row 2:00 @ 95-100% FTP 20
Row 0:30 @ 110-120% FTP20
Row 2:00 @ 95-100% FTP 20
Row 0:30 @ 110-120% FTP20

recovery bike 7:00 between sets 40-50% @ FTP 20

Need a training program?

10k Bike-erg Workout

4 x AMRAP 4 Workout

21.1.2026 AMRAP 11 Workout

Perjantai 27.3. Strength

Snatch balance + ohs Strength

SNATCH DEADLIFT + HANG SNATCH Strength

5 rounds for time Workout

SATURDAY SMASH Workout

Hip thrust 5 x 10 Strength

30.12.2025 Row Intervals Workout