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

mWod, Mobility project ep. 2 Workout

Couch stretch, 4 minutes each side.
Hip and shoulder mobility Workout

Shoulder external rotation: lacrosseball under the external rotators of the shoulder 1-2min/side

Squat position: squats By having a voodooband above the knee 1-2min/side
Gymnastic skills developement Strength

Rope climb, no legs progression http://gymnasticswod.com/content/rope-climb-progression-pt5
Hang 5x30s
Do the "pumpy-pump" 4x8
Strenght&technique Strength

For quality:Snatch Balance 5x8
High hang clean Strength

For quality:
3x6
Snatch balance Strength

3-3-3-3
Concentrate on good form in the bottom
Snatch complex: (hang power snatch, hang squat snatch, snatch balance,ohs) Strength

5 sets of 5 reps - technique focused. Select a weight you can do for all 4 variations
C2B pullup, backsquat Strength

Chest to bar pullup practice

Back Squat
2-2-2-2
30min bodyweight AMRAP Workout

30min AMRAP:
1 Pull-up
1 Dip
1 Sit-up
2 Pull-ups
2 Dips
2 Sit-ups
3 Pull-ups
3 Sit-ups
........

Notes.
1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.
Rope climb DU AMRAP Workout

15 minute AMRAP - 3 rope climbs, 20 double unders

Need a training program?

mWod, Mobility project ep. 2 Workout

Hip and shoulder mobility Workout

Gymnastic skills developement Strength

Strenght&technique Strength

High hang clean Strength

Snatch balance Strength

Snatch complex: (hang power snatch, hang squat snatch, snatch balance,ohs) Strength

C2B pullup, backsquat Strength

30min bodyweight AMRAP Workout

Rope climb DU AMRAP Workout