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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Soututekniikka Workout
Harjoitellaan soututekniikkaa osana lämppää:
-pelkät jalat, x 10
-pelkkä selkä x 10
-pelkät kädet x 10-jatlat + selkä x 10
-selkä + kädet x 10-koko soutu x 500 m
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Engine Strength Workout
Tempo Squats 2 seconds down 0 at bottom and 2 seconds up, don't fully extend at top of squat! 4x8 @ 40-50% with 40 sec rest!
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MUs and HSPUs Workout
e2mom x 10
- 1-2 muscle up or 1-2 (legless) rope climb
- 3-5 hspu or 30 sec handstand hold
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Back squats, db snatches and rowing Workout
30 on the minute:
- 5 back squat
- 14-16 db snatch @ 45/25lbs
- 8-12 cal row
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Deadlifts & Shoulder presses Strength
6 x 3min rounds:
5 deadlifts
5 shoulder presskäytä maastavetoon 50-60% 1rm
käytä shoulder pressiin 60-70% 1rm -
Deadlift Strength
Built up to fun 4
6 x every 3 min
RPE 7
Build posterior-chain strength and confidence pulling heavier loads from the floor.
Strength work without creating excessive fatigue.
RPE 7: Around 3 reps in reserve.
Take the slack out of the bar before you pull.
Four strong, repeatable reps beat one heavy grind.Key today: finish feeling like you trained strength, not tested it. 💪