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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Shoulder press Strength
Shoulder Press
4x5 70%
5+ 70%
You can now go off your 1RM, if that feels easy then add 2.5-5kg.
Post AMRAP reps in comments -
15.12.2025 Row Intervals Workout
4 sets of
0:30 @ 120 - 130% FTP20
1:00 @ 95-100% FTP20
0:30 @ 120 - 130% FTP20
1:00 @ 95-100% FTP20
0:30 @ 120 - 130% FTP20
1:30 @ 95-100% FTP20– Bike 4 min @ 40 - 50 % FTP20 between sets –
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Clean & Jerk Workout
Clean high pull + Power clean + Clean & Jerk
Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5% -
LOW INTENSITY CONDITIONING Workout
40 min @ 60-70% of max HR
In pairsRow
change
3 rounds of:
8 Ring row
8 Barbell push up
8 Air Squats -
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Clean complex Strength
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3.12.2025 Row Intervals Workout
Row Intervals ( Watts )
5 rounds:
Row 4:00 moderate / hard pace
Bike 4:00 easy paceScore : average watts all 5 rounds.