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

Handstand skills Workout

harjoittele pitoja, kävelyä, hspu:ta jne.
Squat snatch, 1,5 -waves Strength

Korota pikkuhiljaa. kun epäonnistut, ota painoa pois ja nouse uudestaan niin ylös kun teknisesti pääset.
5 x 500m ROW Workout

In pairs 1:1 works/rests. Try to reach same times!
GO HARD or GO HOME!
Result is the total time spent rowing!
Reset the rower every time, and record your every time separately too!
Four rounds of rowing and cleaning Workout

In 90 seconds:
Row 250m then AMRAP Hang Squat Clean (50% of 1 RM Clean)

90 sec. rest between rounds

Finisher 40 Weighted sit-ups

Record the total number of Hang Squat Cleans.
Basic Conditioning Workout

55 minutes in pairs:

YGIG

1600m RUN
ROW while your partner runs

Goal is to keep a consistent pace and LOW heart rate
Keep HR between 60-75% of MAX
Recovery intervals Workout

30 min total work time:
Alt between 1. & 2. 90 sec: 90 Sec

1.Row 20/15 cal (adjust as body needs)
2. 10 push ups & 10 ring rows ( scale as needed or scale reps to gain strength)
Row Workout

For time 3x500m

In pairs, YGIG
CFS Burpees... Workout

1min Burpee 100%
1min tauko
1min Burpee 80%
1min tauko
3 kierrosta
DB presses and ring rows Workout
3-4 rounds, tempo 3101
- 10-15 single arm dumbbell press
- rest 60sec
- 10-15 supine ring row
- rest 60sec
Snatch 1RM Strength

8 min to find snatch 1RM

Need a training program?

Handstand skills Workout

Squat snatch, 1,5 -waves Strength

5 x 500m ROW Workout

Four rounds of rowing and cleaning Workout

Basic Conditioning Workout

Recovery intervals Workout

Row Workout

CFS Burpees... Workout

DB presses and ring rows Workout

Snatch 1RM Strength