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-
Strength + conditioning Strength
90 min
Warm up for 15 min1.Strength
A. E3MOM x 4:
7 strict pull up
8 shoulder press 27.5 kgB. EMOM12:
1) 7+7 Bulgarian split squat 2x10 kg
2) 15 DB DL 2x10 kg
3) 15 v-upsC. EMOM9:
1) 10 TTB
2) 20 russian twists 8 kg
3) 30 s. plank hold -
Aerobic work Workout
60 min
Aerobic work
15 min crosstrainer
15 min row
15 min bike
15 min crosstrainer -
Gymnastics + conditioning Workout
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Total workouts of the week Workout
Rest day, total workouts of the week 10 hours, x 5
Week 3/3Strength & conditioning
Metcon x 3
Aerobic work x 1, 20 min
Upper body strength x 2
Squat 2175 kgGymnastics
MU - 35
BMU - 15
BFLY - 145
BCTB - 15 (singles)
KCTB- 80
HSW -Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 23:05
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2780 -
Gymnastics + strength + conditioning Strength
140 min
Warm up for 20 min1.MU
- Drills
- MU 5x1 + 5x2
- MU x 152.BMU
- 1x1 + 4x2 + 2x3
- BMU x 153.Squats
Back squat
6x5x70 %
- Go every 3 min
- 65 kg4.Metcon
A. EMOM8:
1) 8 cal row
2) 8 pull up + 8 thruster 25 kgRest 4
B. EMOM8:
1) 10 TTB
2) 50 DU -
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Barbell Cycling Strength
E90SEC
5 sets & 5 reps power clean
5 sets & 5 reps push jerk
5 sets & 5 reps pc & pj