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

B. Skill conditioning Workout

For Time:
9 Ring Muscle-Ups
18 Dumbbell Squat Snatches (70/50)
7 Ring Muscle-Ups
14 Dumbbell Squat Snatches (70/50)
5 Ring Muscle-Ups
10 Dumbbell Squat Snatches (70/50)

Kilos: 30/22.5
A. Snatch balance Workout

Daily max 3 reps snatch balance
D2 Conditioning 2 Workout
AMRAP 7:

25 DU
10 burpees
- 5 min rest into part D3 -
D1. Conditioning 1 Workout
AMRAP 15:

1 round Cindy
1 Clean & Jerk 80kg
- 5 min rest into part D2 -
C. Push Press Workout

4 Sets of 6
Rest 2 minutes between sets. This is our third of four iterations in this sequence.
B. Box Front Squats Workout

On the Minute x 10:
2 Box Front Squats
A. Silverback Primer Workout

3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold
5x5 Split Jerk from rack Strength

Work up to 5x5 Split Jerk as heavy load as possible
8x400 watt row Workout

8x 400 watt row
2 min rest
Total workouts of the year Workout

Total workouts of the year 2019

Total workouts: 349
Total workout hours: 661
Training days: 277
Rest days: 84
Sick days: 4

Strength & conditioning
Total metcons: 123
Total aerobic work: 5025 min
Squat: 69 230 kg

Gymnastics
MU - 1970
BMU - 600
BFLY - 4620
BCTB - 855
HSW - 2155 m

Recovery
8+ hours of sleep: 198 days
Avg. time to bed: 22:35
Avg. time asleep: 7 h 50 min

Need a training program?

B. Skill conditioning Workout

A. Snatch balance Workout

D2 Conditioning 2 Workout

D1. Conditioning 1 Workout

C. Push Press Workout

B. Box Front Squats Workout

A. Silverback Primer Workout

5x5 Split Jerk from rack Strength

8x400 watt row Workout

Total workouts of the year Workout