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-
2000m row (Starting test) Workout
"Metcon (time)
2000m row for time.
Timecap: 10 minutes
Lähtötasotesti. 2km soutu uusitaan viikolla 8."
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1. Big Clean Complex Strength
6 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split JerkOne set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
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6x2 Pause Front Squats Strength
6x2 Pause Front Squats
• Slowly and controlled down, 3 sec pause at bottom position
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Narrow grip bench press Strength
5 x 6 narrow grip bench press
- leave 2 reps in the tank
- rest 3 minutes between sets
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Deadlift 3 reps Strength
Training max = 95% of your real 1RM.
DL 3 reps @
70% of Training max
75-80% of training max.
80-85 % of training max
85-90% of training max
*rest 2 min between the sets. -