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-
Käsilläseisonta + käsilläseisontapunnerrustekniikka Workout
-hollowhold
-PEP + hollow hold
-Free handstand / handstand on the wallHandstand push up:
-From "frog stance" to plank
-From "head stance knees bent" feet to the wall (partner spotting) - start far from the wall and proceed close to wall
-Free kipping handstand push up
-Back on the wall kipping handstand push up -
Partner Fun Workout
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Burpees in, Wallballs out Workout
Buy in: 30 Bar Over Burpee,
21-15-9 Power Clean (60/40kg),
TTB,
Cash Out: 50 Wallball
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Skill Work: MU, C2B, Pull-Up Strength
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Snatch Worx Workout
Work in pairs. Spend approx 10 min on each movement.
Straight leg Hang Muscle Snatch
Concentrate on firing the muscles involved separate from eachother. Perform the movement slowly.High hang Snatch
Concentrate on active upper back and extending the body uppwards like a "jump". The upper body should remain vertical throughout the movement.Do sets of 3:s. Rest a lot. Keep the weights around max 50% of 1 rm.
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AMRAP10 Workout
5x Power Clean
10x Front squat
20 x Double-under
@60/40kg, or 40-50% of 1RM power clean. -
8 Rounds; jumps and DB snatches Workout
Box jumps, 20 seconds
Rest, 10 seconds
Dumbbell snatch (Alternating), 20 seconds
Rest, 10 seconds -
15 min AMRAP Workout
1 x Rope climb
30 x Double unders
12 x One hand KB C&J 24/16kg, 6 Right and 6 Left