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-
Jacked gymnastics + ATP Strength
150 min
1.JG 26.3/28.3.2018
A. 3 rounds:
- 15 scap pull ups
- 15 scap push ups
- 45 s. floor planche lean w/ext.rot.B. 5 rounds:
- 10 kip swings on the bar
- 5 ring swings
- 3-10 horizontal box assisted strict MU / 3, 5
> strict MU 4 x 1, negatives 5 x 12.Weightlifting from ATP PS 26.3.2018
A. 8-10 set: 2- Position Hang Snatch: Below the knee, Above the knee
Lift every 60-90 sec. Add loading after 3 sets. Start with 70-75% of 1RM.
40 40 40 43 43 43 46 46 48 483.Strength
A. Alternate
Back Squat 6-5-4-3-2, AHAFA
65 70 73 kg
Push Press 6-5-4-3-2, AHAFA
38 40 42
Rest as needed > reiteen sattui, jätin kesken4.Accessory
A. 2 sets:
1) 10-20 GHD Hip Extension / 15 15 reps
2) 5-15 Strict HSPU (deficit) / abmat + 10 kg plate 8 10 reps
3) 12 reverse hyper 10 kg
4) 10 single leg KB DL only left 20 kg -
5 rounds of triplet: Rotational landmines x 10, Swiss ball chest fly x 10, Alt. T2B & K2E x 10 Workout
5 rounds of triplet:
Landmine rotations 5 each arm
Swiss Ball Fly for chest x 10
Alternating T2B then K2E for 10 reps -
Aerobic work + mobility Workout
75 min
1.Aerobic work, 5 x 10 min
Crosstrainer, bike, ski erg, crosstrainer, ski erg2.JG mobility for 25 min
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Invictus May 4 2015 Strength
90 min
WU for 10 min
Skillwork: MU practice for 15 minA.
Five sets of:
Front Squat x 1 rep
Rest as needed
50 60 65 70B.
Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+
25 30 32.5 35 37.5 40 42.5 45 47.5 50 x.C.
Back Squat not done, gluteus maximus hurting :(Instead:
Takareisikoukistus laitteessa
8x10 8x10 10x7.5 8x7.5D.
GHD hip extensions 3x8x10 kg
Etureisiojennus laitteessa 10x22.5 10x20 10x17.5 kg -
Gymnastics + conditioning Workout
105 min
1.Skill
A. HSW practice for 10 min
B. BMU practice for 10 min2.Conditioning
A. EMOM30:
1) BMU 2 2 3 3 3 3
2) 5 + 5 KB snatch, 16 kg
3) C2B 5 5 6 6 6 7
4 & 5) 12 cal AB3.JG
A. Strict MU practice: 4 rounds of:
3 - 10 horizontal box assisted strict MU
5 5 5 5B. 5 rounds of:
- 1 round of gymnastic swimming
- Accumulate 30 sec of pronated passive hang
- Accumulate 30 sec of supinated passive hang -
5 rounds of: High Box jump x 5-6, Weighted Pullups x 6, Walking lunges with weight OHD for about 60' Workout
5 rounds of:
High Box Jump x 55-6
Weighted Pullups x 6
Walking Lunge with weight OHD for about 60' -
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