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

Row 2x3000m, rest 150sec Workout

Rowing Intervals

Row 2x3000m, 150sec rest between

Overall RPE 3 to 4

Target: Keep a steady and repeatable pace. All sets within 3sec.
1. “Death Race” Workout

5 Rounds:
15/10 Calorie Assault Bike
10 Burpees
Deadlift 3 x 6 Strength

Deadlift 3 x 6 (70/75/80 %)
Sarjapalautus 2-3 min
Front squat Strength

2 x 5 + 2 x 3 front squat
- leave 1-2 reps in the tank
- rest 3 min btw sets
Nancy Workout

5 RFT
400m Run
15 x Overhead Squat @ 43/30kg
Back Squat Strength

3 x 8 pause back squat
- leave 1-2 reps in the tank
- rest 3 min btw sets
Push press Strength

E2MOM
8 x 3-5 push press
- leave 1-2 reps in the tank
Post-Workout Workout

Every 2:00 x 5:
10s Hollow Hold +
10s Hollow Rock +
10s V-Up +
10s Arch Hold +
10s Arch Rock
Front Squat: Reps at 70-85%. Week 2. See details. Strength

Front Squats:
1 set X 8 reps @ 70% of 1 rep max.
2X5 @ 80%,
2X3 @ 85%

rest 75 sec after each set.
Pre-Workout Strength

On a 10:00 clock:
Build to a heavy 5 reps of Push Jerk with pause

Need a training program?

Row 2x3000m, rest 150sec Workout

1. “Death Race” Workout

Deadlift 3 x 6 Strength

Front squat Strength

Nancy Workout

Back Squat Strength

Push press Strength

Post-Workout Workout

Front Squat: Reps at 70-85%. Week 2. See details. Strength

Pre-Workout Strength