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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Rowing intervals Workout
Warm up:
5min Easy row
15 Banded good mornings
5/5 Perfect stretch
10 Squat to hamstring
10 Banded pull with 2s hold
10m Squat walkRow 5 x 5min (1min rest between sets)
Pidä sykkeet anaerobisen kynnyksen alapuolella. RPE 3 -
Active recovery/PK Workout
Voit pitää aktiivisen levon tai tehdä 40-50min PK treenin sykealueella 60-65%. Cool down 15min kehonhuolto.
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Conditioning 13-12-2020 Workout
A)
16:00 EMOM
Min 1: 10 KB Jump Squats
Min 2: 40s KB Glute Bridge Crush Press
Min 3: 10 1-arm Rows each
Min 4: 40s KB WindmillB)
For Time
3-6-9-12-15
Single Arm DB Push Press (3 each, 6 each etc)
Hollow Rocks
30s Wall Sit after each round -
Front Squat Strength
6 x Every 2:30
4reps
@75% of 1rm(Sets performed @ 0:00,2:30,5:00,7:30,10:00,12:30)
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Sumo Deadlift High Pull & Pull-ups Workout
4x superset of:
8 DB SDHP + 5-8 tempo pull-ups (3s down)
- 90s Rest btw sets.Go heavy with SDHP, but remember to keep your back flat. AHAFA!!
If you find it hard to use DB's, go with barbell. -
Superman Rocks & Turkish Sit-ups Workout
For time, 27-21-15 reps of:
- Superman rocks
- Turkish sit-ups w/ plate 15/10kg