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-
Takomo Gymnastics (Deload) Workout
A.) Technique of your choice ( 20 min)
-pick a technique which you want to improve and coach will help youB.) Accessory 3 rds
3 rds for quality
15-20 sec Ring support hold
rest 30 sec
15-20 sec bottom of the ring dip hold
rest 30 sec
Strict T2B 6-8 reps (tempo)
rest 1 min -
Punttitunti, alakroppa, rakenteellinen jakso Workout
Rakenteellinen jakso
3 kierrosta:
A1. Side step x 12
A2. Levypaino kyykky x 12
B1. Maljakyykky x 12
B2. Hyvää huomenta kuminauhalla/ polven koukistus pallolla x 12
C1. Russian twist x 12
C2. Pohkeet tangolla x 12 -
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Optional accessory Workout
Optional Accessory
GYMNASTIC STRENGTH2-4 rounds, rest as needed
1) 10-20 Plank hold with KB/DB Drag video
2) 10-20 Flutter Kicks videoRPE 3 to 4
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Endurance WOD Workout
Every 90 seconds for 9 rounds on each stations:
Station 1: 30 DUs + 1 rope climb
Station 2: Run or bike for meters
Station 3: Sandbag get ups (alternate shoulder every 2 reps) -
WARM-UP Workout
3 rounds:
10 KBS
5+5 KB C&J
5+5 Goblet Lateral Lunge video
1-2 Skin the Cat video and 3-6 Slow&Controlled Muscle-Up video
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Team wrappi Workout
20 min amrap with team (4-6)
60 single arm DB snatch (25-30kg)
80-120m the farmers walk (100kg)
60 over head squat (40-50kg)
80-120m the dumbell front rack lunge (2×24kg)