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

Rowing (3x1000m) Workout
Rowing
- 3 x 1000m @ 2km pace
- work to rest ratio 1:1
Rowing, farmers walk and sled work Workout
In 30min:
- 3km row
- 300m farmers walk
- 300m sled push/pull
Keep moving the whole 30 minutes. You can partition the distances and movements as you like (e.g. 3 x 1km + 100m + 100m).
Open 15.4 Workout

15.4

3 käsilläseisontapunnerrus
3 rinnalleveto 84/57kg
6 käsilläseisontapunnerrus
3 rinnalleveto
9 käsilläseisontapunnerrus
3 rinnalleveto
12 käsilläseisontapunnerrus
6 rinnalleveto
15 käsilläseisontapunnerrus
6 rinnalleveto
18 käsilläseisontapunnerrus
6 rinnalleveto
21 käsilläseisontapunnerrus
9 rinnalleveto
jne.

8min aikaraja
3 x front squat + 1 jerk Strength
15 minutes:
- front squat + jerk (3+1)
Conditioning Workout

5 Sets @ 70-80% effort
20/15 Cal Row
10 DB snatch 22,5/15kg
10 T2B
50 DU
Rest 2min

TC 40min
Snatch Strength

Find your 2 RM Snatch in 15min with perfect technique
regrip is ok!
2 position clean & jerk x 4 Strength

2 position clean & jerk x 4
10 minutes of rowing, GHD sit-ups and box jumps Workout
In 10 minutes:
- 1000 m row
- 50 GHD sit-ups
- max reps box jumps 75 cm
Weighted Walking Lunge Strength

2 x 10 steps (5 right and 5 left)
Quality work Workout
4 rounds for quality:

10+10 1-leg kb deadlift
10 heel elevated narrow stance goblet squat
15+15 kb side bend
- rest at least 1 min between rounds

Need a training program?

Rowing (3x1000m) Workout

Rowing, farmers walk and sled work Workout

Open 15.4 Workout

3 x front squat + 1 jerk Strength

Conditioning Workout

Snatch Strength

2 position clean & jerk x 4 Strength

10 minutes of rowing, GHD sit-ups and box jumps Workout

Weighted Walking Lunge Strength

Quality work Workout