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-
Gymnastics + conditioning + strength Workout
135 min
Warm up for 20 min1.MU
- Drills
- MU 20x12.Gymnastics capacity
10 rounds for time:
1 Rope climb
7 Hand release push up or 5 Strict HSPU > 5 KHSPU abmat
15 Air squat
Time: 11.233.Gymnastics accessory
A. Kipping ring dip practice
EMOM8:
1. x reps Kipping ring dip - 5
2. Easy bikeB. Strict ring strength - 3 rounds for quality:
5 Chest to rings pull up
15 s. Ring support hold
15 s. Bottom of the dip hold
15 s. Tucked ring hold
Rest 90 s between rounds -
Aerobic work + gymnastics + weightlifting + strength Strength
AM: 40 min
60 s. run/60 s. walk
5.5 km, 7.18 min/km
HR 120/151PM: 130 min
Warm up for 20 min1.BCTB
- BFLY x 40
- BCTB x 252.WL
A. EMOM10
1 Snatch + 1 Snatch below the knee
%
1-4 minutes: 65-70 %
6-7 minutes: 70-75 %
8-10 minutes: 75-80 %
- 36 39 42 kg3.Strength
A. 3 sets of:
8+8 Reverse front rack lunges
- New set every 3 minutes
- 45 kgB. EMOM9
1. 20+20 s. side plank hold
2. 20+20 s. One leg hip thrust - 8 reps, 5 kg DB
3. 8 strict toes to bar -
Total workouts of the week Workout
Rest day, total workouts of the week 8 hours, x 5
Deload weekStrength & conditioning
Metcon x 1
Aerobic work x 4 - 165 min
Upper body strength x 2
Squat -Gymnastics
MU - 40
BMU -
BFLY - 30
BCTB - 30
HSW -Recovery
Sleep, 8+ hrs/week - 6
Avg. time to bed - 22:40
Avg. hours asleep - 8 h 10 min
Avg. cals/day - 2750 -
Gymnastics + conditioning Workout
110 min
Warm up for 20 min1.MU
- Drills
- MU 16x12.Strength
3 sets:
8+8 single arm DB row - 15 20 20 kg
10+10 seated strict DB press - 10 10 10 kg
5 STTB3.Aerobic work
25 min easy bike
Avg. HR 121 -
-
Gymnastics + weightlifting + conditioning Workout
130 min
Warm up for 20 min1.BCTB
- BCLY x 30
- BCTB x 30 (singles)2.WL
A. Every 90 s. x 5
1 Muscle snatch + 1 Snatch grip push press behind the neck + 1 High hang snatch
- x 55-65 %
- 30 kgB. Every 90 s. x 5
1 Muscle clean + 1 Hang power clean + 1 Front squat
- x 60-65 %
- 40 kg3.Conditioning
EMOM15:
1) 8 cal bike
2) 6 PS 27.5 kg
3) 40 DU -
Monti 25.10.20 m 12kg vest Workout
5runder
50 steupbox 20" m 15kg stang
10 dl 2 x 24kg kb
50 steupbox
10 dl 2x24kg kb -
-
Gymnastics + conditioning Workout
135 min
Warm up for 20 min1.MU
- Drills
- MU 23x12.Aerobic work
For 50 min:
Bike at HR 110-115
Every 10 min do:
6 strict pull up
12 push up
Bike avg. pace 2.34/1000 m -