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

Gymnastic strength Workout

• For Time:
Strict Ring Muscle Ups
7/5 reps unbroken
5/3 reps unbroken
3/1 reps unbroken
3:00 rest
7/5 reps unbroken
5/3 reps unbroken
3/1 reps unbroken
Modula il recupero tra ogni sets in maniera tale da poter completare il set successive unbroken.
Scala eventualmente il numero di reps da fare unbroken ad ogni sets
Se non ti entrano gli Strict Ring Muscle Ups lavora con:
Strict Ring Pull Ups in False-grip o Strict C2B Pull Ups
9/7 reps unbroken
7/5 reps unbroken
5/3 reps unbroken
3:00 rest
9/7 reps unbroken
7/5 reps unbroken
5/3 reps unbroken
B. Snatch below the knee Strength

Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, then snatch)

Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+
A. Back Squat Strength

5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition
LINCHPIN TEST 6 Workout

4 Rounds for time of:

21 Wallballs 20/14
18 Pull-ups
15 Kettle Bell Swings 53/35
12 Handstand Push-ups
AT kulmasoutu Strength

Kulmasoutu 3x6. Selkäpäivään
Monday sweet sixteen Strength

Strength
3x max rep pullups/ring row
Rest 2min between sets

Workout
4rounds of
1min 16 thrusters
2min 16 pullups
3min 16 v-ups/tuck ups
4min 16 Weighted lunges
5min 16 Pushups +renegade row
6min 16 Box jumps
7min rest
Soutu - Assault bike w. burpees / SkiErg - Bikerg w. burpees Workout

Aikaa vastaan:
500m soutu
5 burpee
50cal Assaultbike
5 burpee
400m soutu
5 burpee
40cal Assaultbike
5 burpee
300m soutu
5 burpee
30cal Assaultbike
5 burpee
200m soutu
5 burpee
20cal Assaultbike
5 burpee
100m soutu
5 burpee
10cal Assaultbike
5 burpee
100m SkiErg
5 burpee
10cal BikeErg
5 burpee
200m SkiErg
5 burpee
20cal BikeErg
5 burpee
300m SkiErg
5 burpee
30cal BikeErg
5 burpee
400m SkiErg
5 burpee
40cal BikeErg
5 burpee
500m SkiErg
5 burpee
50cal BikeErg
5 burpee
4 x 10 ranskalainen punnerrus seisten Strength

10-10-10-10 ranskalinen ojentajapunnerrus seisten. Voit käyttää tanko, kahvakuulaa, levypainoa tai levytankoa
3 x maksimitoistot rengasdippi Workout

3 x max rengasdippi.
Tulokseen kokonaismäärä, sarjat kommenttiin.
Juubelin katinkultainen kuusikko Workout
- 4 x 10 maastaveto - 2min lepo
- 3 x 10 kulmasoutu - 2 min lepo
- 3 x max dippi - 2min lepo
- 4 x 10 ranskalainen ojentajapunnerrus seisten - 2min lepo
- 4 x 10 hyvää huomenta - 2min lepo
- 3 x max selänojennus - 1min lepo

Need a training program?

Gymnastic strength Workout

B. Snatch below the knee Strength

A. Back Squat Strength

LINCHPIN TEST 6 Workout

AT kulmasoutu Strength

Monday sweet sixteen Strength

Soutu - Assault bike w. burpees / SkiErg - Bikerg w. burpees Workout

4 x 10 ranskalainen punnerrus seisten Strength

3 x maksimitoistot rengasdippi Workout

Juubelin katinkultainen kuusikko Workout