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-
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Voimistelut for quality Workout
5 rounds for quality:
- 6-10 hspu
- 6-10 pullup/c2b/muscleup
Choose the move(s) you want develop,
you can do strict or kipping. -
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Incline Dumbbell Bench Press 3x12 Strength
Three sets of twelve reps of incline dumbbell bench press.
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Double Kettlebell Snatch 4x6 Strength
Four sets of six double KB snatches. Mark weight of single KB.
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Total workouts of the week Workout
Rest day, total workouts of the week 10 hours, x 5
Week 2/3Strength & conditioning
Metcon x 3
Aerobic work x 1 - 40 min
Upper body strength x 1
Squat - 1350 kgGymnastics
MU - 45
BMU - 30
BFLY - 35
BCTB - 30
HSW -Recovery
Sleep, 8+ hrs/week - 1
Avg. time to bed - 22:50
Avg. hours asleep - 7 h 30 min
Avg. cals/day - 2680 -
Gymnastics + strength + conditioning Strength
150 min
Warm up for 20 min1.MU
- Drills
- MU 17 x 12.Strength
A. Back squat
6x3x85 %
- 75 kg
New set every 2 minB. Supersets
- Not done3.Metcon
For time:
4 Rope climb
15 Deadlift 70 kg
10 Double KB clean 24 kg > 16 kg
100 m KB front rack carry
10 Double KB front squats > 16 kg
15 Deadlift 70 kg
4 Rope climb
Time: 11.24 -