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-
Total workouts of the week Workout
Rest day, total workouts of the week 11 hours, x 5
Week 1/3Strength & conditioning
Metcon x 2
Aerobic work x 1 - 45 min
Upper body strength x 1
Squat - 1165 kgGymnastics
MU - 60
BMU -
BFLY - 60
BCTB - 65
HSW -Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23:05
Avg. hours asleep - 7 h 45 min
Avg. 2700 kcal/day -
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Aerobic work + gymnastics + conditioning Workout
AM: 40 min
90 s. run/60 s. walk
5.85 km, 6.50 min/km
129/160PM: 160 min
Warm up for 20 min
1.Ring muscle up
- Drills
- MU 15x1
- MU + HTR 5x1
- MU 5x2
- MU x302.Strict HSPU
A.2 rounds of:
- WRIST FLEXION x 8
- PLANK LEAN x 8B. EVERY 90 s. x 7:30 (5 sets):
- CROW HOLD x 15 s.C. 3 sets, elbows locked:
- BOX HANDSTAND x 40 s.3.Metcon
3 rounds, faster each round:
15 KB Swings @ medium weight - 20 kg
15 Wall balls
15 Burpees to target
Rest 90 s. between sets, faster each round
Times: 2.21, 2.16, 2.10, 2.12, 2.03 -
Etukyykky ja rengassoutu Workout
5 kierrosta
5 etukyykky 17kg
5 rengassoutuLämppänö pyörää, burbeita ja 7kg etukyykkyjä
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Gymnastics + weightlifting + strength Strength
135 min
Warm up for 20 min1.BCTB
- Bfly x 30
- BCTB x 45 (singles)2.WL
A. Lifting warm up: Push press + Split jerk
- 3x2+2 @ medium weight
- 30 35 40 kgB. Clean and jerk
- Build to RPE 9 1+2 for the day > 1+1C. Every 90 s. for 3-6 sets:
- Clean + 2 Jerks @ 85-90% of todays top set > 1+1D. Segmented Clean deadlift
- 3x5 @ 100-105% of max of C)
- 65 kg -
Danin oma Workout
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Green 300720 Workout
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Muscle & Power, Joker Workout
15min AMRAP: “Incredible Hulk”
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push presses
5 Back squats
(use same weight) -
BBC Weightlifting - Long cycle Workout
Kettlebell long cycle
For quality and minimum rest:
100 1-Arm KBS
100 KB Clean
100 KB Clean and jerk
100 KB Snatches
100 KB Windmills
100 American KBS*Käytä kevyttä kuulaa 💁♂️. Tarkoitus on pysytyllä liikkeessä koko harjoituksen läpi. Jaa toistot tasan kummallekin kädelle (50+50), mutta muuten saat pilkkoa mielen mukaan. American KBS tietty kahdella kädellä.