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

Day 37.7 Handstand hold Workout

For time.

Supported handstand hold.
Day 37.6 Y-test, Left hand Workout

For time.
Day 37.5 Y-test, Right hand Workout

For time.
Day 37.4 T-test, Left hand Workout

For time.
Day 37.3 T-test, Right hand Workout

For time.
Day 37.2 Bottom-up carry with KB, Left hand Workout

For time.
Day 37.1 Bottom-up carry with KB, Right hand Workout

For time.
Day 39.3 Thoracic spine Workout
LOAD

2-3 rounds, 60-sec rest between rounds.
- Lying face-down overhead lifts with wooden dowel – Maintaining trunk control/tension, not allowing back or upper body to arch off the ground. Small weight can be added to dowel if possible – 15 reps, 3 sec hold at top.
- Kneeling, bottom-up KB press – Focussing on trunk control, avoiding arching in back. Squeeze gluts to keep hips in extension throughout movement. Perform for available range (only work within range where possible to perform without compensation). Can use DB if desired, holding plate end – 15 reps.
Day 39.2 Thoracic spine Workout
ACTIVATION

2-3 rounds, 30-sec rest between rounds.
- Trunk opener with foam roller – Follow breath during movement. Out breath performing crunch bringing elbows together, in breath elbows opening feeling thoracic spine opening – 7 reps.
- Plank into side plank reach – Focus on trunk control, keeping active throughout movement – 7 reps each side.
Day 39.1 Thoracic spine Workout
PREPARATION

2 rounds:
- Thoracic spine smash – Using foam roller or peanut. Mobilise into flexion, extension and rotation, focussing on areas you feel restriction/tightness – 60 sec
- Thoracic spine mobilisation with BB and foam roller – Maintaining core activation throughout. Pause and take 3-5 deep breaths in areas of tightness/restriction - 60 sec