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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Sprint Chipper Workout
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Back lever Workout
Progressions:
Use 5x15s table:
- 3 x 3 s
- 5 x 3 s
- 3 x 6 s
- 4 x 6 s
- 4 x 10 s
- 5 x 10 s
- 4 x 12 s
- 4 x 15 s
- 5 x 15 s
And after that 5x30s:
- 3 x 5 s
- 5 x 5 s
- 3 x 10 s
- 4 x 10 s
- 4 x 15 s
- 5 x 15 s
- 4 x 25 s
- 4 x 30 s
- 5 x 30 s
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Baby Bear Workout
FOR QUALITY:
Use a bar or really light weight to do this workout with perfect form!Perform 4 sets of 7 sequences (complexes) of the following exercises:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rules:
Bar must touch the ground or starting position each sequence but cannot rest on the ground or it terminates the set (not even re-grip).
Rest as needed between sets.
You must power clean the bar to full standing position before squatting the weight. -
Snatch Strength
4 sets 1.1.1.1.1
7 RPE all sets same weight. 10-20 secs cluster rest. Look to add 1-3kg
2 minutes between sets -
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Basic Conditioning Workout
50min!
1min : 1min
0-10min) Row - Squat hold upper body rotations
10-20) Shuttle run - Thread the needle
20-30) Single under - Gymnastic swim
30-40) TGU - Bulgarian split
40-50) Goblet squat - Rotation plankHR 60-70%
