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 Workout

Hand stand hold practice
Back squat 4x5 Strength

Back squat 4x5@82,5%
2 * 20 min EMOM Workout

6 squat clean
10 box jump
12 trx rutistus
15 hollow rock
20 cross crunch
20 mountain climbers
WOD A Strength

Overhead Squats
Assault bike intervals Workout

2min ON / OFF
1. 55rpm
2. 60rpm
3. 65rpm
4. 70rpm
5. 75rpm

OFF = easy pace
Post total calories
5000 m row + accessory Workout

75 min
Warm up for 15 min

1.For time: 5000 m row
Total time: 21.03.4, 2.06.3/500 m
Split times: 2.07.3, 2.07.8, 2.07.3, 2.06.6, 2.02.6/500 m
HR 179/193
Spm 25

2.Cool down
- 15 min easy bike

3.Accessory
A. Accumulate 30/side of 90-90 Hip rotations

B. Accumulate 30 reps of Prayer stretch

C. 2 min/side of Pigeon stretch

D. 2 min of Forward fold
WOD Workout
EMOM 16'
1: Burpee Tire flip
2: Air bike
3: Sled pull
4: Plank to Push up hold
- 45" work, 15" rest
Strength Strength

Kipping HSPU 4x8
6 R. ABS - crunches - elbow plank - russian twist Workout

30sec. crunches

30sec. elbow plank
30sec. russian twist
30sec. REST
5 R. x time. Ski 300cal - 10 situps - 5 handstand push up Workout

Ski 300cal
10 sit ups
5 handstand push up

Need a training program?

Gymnastics Workout

Back squat 4x5 Strength

2 * 20 min EMOM Workout

WOD A Strength

Assault bike intervals Workout

5000 m row + accessory Workout

WOD Workout

Strength Strength

6 R. ABS - crunches - elbow plank - russian twist Workout

5 R. x time. Ski 300cal - 10 situps - 5 handstand push up Workout