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

3 Sets of:
Strict Ring Muscle Ups near failure max reps (2 reps buffer)
0:30’’ rest
Kipping Ring Muscle Ups near failure max reps (2 reps buffer)
3:00 rest each sets
Metcon Workout

For Time:
@ 0:00 Min
4 Round of:
Row 250 m
BB Squat Snatch (70/45Kg) 5 reps
@ 10:00 Min
3 Round of:
Row 500 m
Row Lateral Burpees 10 reps
@ 20:00 Min
2 Round of:
Row 750 m
Two-Arm KB American Swing (32/24Kg) 15 reps
Metcon Workout

• 3 Round of:
BB Overhead Squats (40/30Kg) 25 reps
Bar Facing Burpees 25 reps
Weightlifting strength Strength

• In 5 Min O’Clock of:
BB Squat Snatch (Heavy) 1 rep
Scaldati sino al 80-85% 1RM poi scarica totalmente il bilanciere e partendo da bilanciere scarico
trova una singola pesante in 5 minuti.
Metcon strength Workout

15 Min EMOM of:
BB Squat Snatch 80-85% (Heavy) 1 rep
Warmup Workout

3 Rounds Not for Time
Run 200m
Quadruped Crawl 30m
30sec Wall Facing HS Hold
Weightlifting strength Strength

• 3-…-3 of:
BB Overhead Squat
3RM
Metcon Workout

• 16 Min E2MOM (ogni 2 min x 8 volte) of
Row 15 Kcal
BB Power Snatch (40/30Kg) 12 reps
Warmup Workout

3 Sets - Not for Time
5 Single Leg Good Morning/leg (light)
15 Seated Banded Hip Abduction (1sec pause each rep at widest point)
5 KB Windmill/arm
*slow controlled movements with purpose to warm up and activate
Metcon Workout

12-15 Min EMOM of:
1st Min
One-Arm KB Swing Snatch (32/24Kg) 12 reps (6/side)
2nd
Double KB Clean & Jerk (2X24/16Kg) 6-8 reps
3rd Min
Rest