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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Back Squat Strength
Back Squat, work up to heavy 5RM (aim for heavier than last week)
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1x8 @ about 75% of 1RM -
Bent over rows with barbell Strength
Bent over rows with barbell
4x12r @ max weight w. good form
90s. Recovery -
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WARM UP Workout
EMOM x 8-12
1) machine
2) 5 deadlift + 5 hang power clean + 5 front squat
3) machine
4) 5 barbell row + 5 press + 5 push jerk -
5 kierrosta: burpee / boksihyppy / wall-ball Workout
5 kierrosta aikaa vastaan:
- 10 burpee
- 10 boksihyppy (N 50cm / M 60cm)
- 10 wall-ball (N 6kg / M 9kg)
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Skill Day Workout
Skillday
Work your Gymnastic weakness for 20min.
You can work only for one movement or take couple. Concentrate on the movement, not volume.
3-5 rounds for quality, rest as needed, scale if needed. Check the videos.
1) Flow and/or Glides (hip/ankle/lunge/thorax/thoracic glide, pick a different each round or stick with the same)
2) Crossloaded Box Step-Up, 2 sets of 5+5, switch overhead arm)
3) 10-20sec Flutter Kicks
4) 3-10 Rope Pull-Up
5) 10m Handstand Walk or Handstand 360
6) 5+5 Heavy KB Squat Clean (KB from the ground) -
Optional accessory Strength
Optional Accessory:
WEIGHTLIFTING
Every 60-90sec x7
Hang Power Snatch + Hang Squat Snatch
RPE 3-4, go by feel, fast and furious