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-
A. Silverback Primer Workout
3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side) @ 24kg
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100') @ 24kg
Aim is to better last week. We repeat primers on the second week, with a new set on the third week. -
A. Strict Gymnastics Workout
0:00 - 10:00
1 Pegboard Climb
5 Dead Stop Strict Deficit Handstand Push-ups (4"/3")
10 Pausing Pistols10:00 - 20:00
3 Pausing Strict Chest to Bar Pull-ups
6 Inchworms
9 Strict Toes to Bar
12 Pausing Hip Extensions -
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Bench press wendler 5+ Strength
A: Bench press 5-5-5+
B1: Bulgarian split squat 3x8
B2: Shoulder press 3x5
C: Leg press 1xMax
D: BB skull cruschers 1xMax -
C. Conditioning Workout
3 Rounds:
80 Meter sled sprints + 10kg plate
10 Power Cleans (155/105)
500 Meter Row
10 Push Jerks (155/105) -
A. Silverback Primer Workout
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press @ 35kg
7 Single Arm Dumbbell Bent Over Row
Week 2 of 2 in this primer. Aim is to better last week, with a new set coming next week. -
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C. Power Snatch Complex Workout
On the 2:00 x 5 Sets:
1 "3-Pause" Power Snatch
1 Power Snatch1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position -
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Takomo Gymnastics Workout
A.) Legless / Rope climb technique
-lantion voima
-alastuloB.) Gymnastics Accessory 4 rds for quality:
Ring Support hold 15-20 sec
Accumulate 1 min dead hang (goal UB)
Plate windmill 8/side
Bent leg heel touches 12/siderest 45 sec