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/Skill Workout

3 x max pull ups incl. negatives

3 x max ring dips
Skill: Power Clean Workout

5 x 5 Power Clean @ 35kg
Dumbbell Curls Workout

4 x 12 @10 kg
Hammer Curls Workout

4 x 12 @10kg
Michael Workout

Run Imported.
Buck Rogers Workout

15...10...5 of:

Wall Walks

(after every set complete 20 Pull Ups and 20 Wall Balls...20/14...10/8 feet)

For Time
Smolov Jr - Week 1 Back Squats Workout

8 x 4 @47,5kg
Smolov Jr - Week 1 Bench Press Workout

8 x 4 @35kg
Push Press / Push Jerk Workout

5 x 5

30 - 32,5 - 35 - 37,5 - 40
10x5 Squat + Bench Workout
5 rounds for quality of
- 10 Squat 90kg
- 10 Bench Press 60kg
Rest as needed to keep as perfect execution as you can throughout the entire workout.

Need a training program?

Gymnastics/Skill Workout

Skill: Power Clean Workout

Dumbbell Curls Workout

Hammer Curls Workout

Michael Workout

Buck Rogers Workout

Smolov Jr - Week 1 Back Squats Workout

Smolov Jr - Week 1 Bench Press Workout

Push Press / Push Jerk Workout

10x5 Squat + Bench Workout

5 rounds for quality of