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

Ab work Workout

3 x max reps strict t2b (or 3 x 10 max weight situps or ghd) + max 30sec weighted plank, rest as needed
Rahoi Workout

12 minute AMRAP:
*12 Box jumps (60/50 cm)
*6 Thrusters (43/30 kg)
*6 Bar-facing urpees
5x5 TnG Snatches Strength
20 minutes of snatch practice:
- 5 x 5 tng snatches
- add weight on every set
"Yrrej" is Jerry backwards Workout
For time:
- row 1600m
- run 2000m
- row 1600m
WOD -liiga Laji 2: Miten tää kantsii jakaa? Workout

BIKE 6000m / ROW 3000m Miespari
BIKE 5500m / ROW 2750m Sekapari, alle 18 pojat, 50-59 miehet
BIKE 5000m / ROW 2500m Naispari, alle 18 sekapari, 50-59 sekaparit
BIKE 4500m / ROW 2250m Alle 18 tytöt, 50-59 naiset

Ergin saa jakaa haluamallaan tavalla.
Aina, kun vaihdatte soutajaa, tehkä synkronoituja ilmakyykkyjä nousevassa sarjassa:

10-15-20-25-30-jne

Timecap 15 MIN
Clean and Jerk Work OTM-Style Workout

Record results, details and other stuff.
3 x 2 Snatch Pull Strength

3 x 2 Snatch pull from the floor. Use 80-100% of 1RM Snatch
Push press Strength
E2MOM

8 x 4 push press
- leave two reps in the tank
Dumbbell shoulder press 1 x 20 Strength

Dumbbell shoulder press 1 x 20
Deadlifts, rowing and running Workout
For time:
- 30 deadlift 70/50kg
- 40/35 cal row
- 800m run
- 40/35 cal row
- 30 deadlift

Need a training program?

Ab work Workout

Rahoi Workout

5x5 TnG Snatches Strength

"Yrrej" is Jerry backwards Workout

WOD -liiga Laji 2: Miten tää kantsii jakaa? Workout

Clean and Jerk Work OTM-Style Workout

3 x 2 Snatch Pull Strength

Push press Strength

Dumbbell shoulder press 1 x 20 Strength

Deadlifts, rowing and running Workout