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

Handstand Warm Ups Workout

Wrist Stretches(1-4)
Wrist Preps
*wrist push up
*first knuckle push up
*wrist rocks
*fingertip push ups
For Wrist Preps use following template:
3x1r, 5x1r, 3x2r, 4x2r, 4x3r, 5x3r, 4x4r, 4x5r, 5x5r
Front Squat Strength

3 - 3 - 3 - 3
5x4 Back Squats Strength

5x4 Back Squats, work up to a heavy
Bent-over Barbell Row, 3x8 Strength

Three sets of eight
5RM deadlift Strength

5 RM deadlift.

Timeap 30 min. Teknisesti hyviä nostoja - jos selkä pyöristyy hallitsemattomasti lopeta.
Paused back squat Strength

3 x 3 (2 reps in the tank)
3 x 2 (1 rep in the tank)

*New set every 3 minutes
*One clear second in the bottom, explosively up!
Front squat 2x5 Strength

Front squat 2x5
Back Squat 3x6 Strength

STRENGTH (2/2)

Back Squat 3x6

RPE 4 to 4+

Target: add 2,5-5% compared to last week
Push Press 3x5 Strength

Push Press (3/3)

3x5, rest as needed between

RPE 4 to 4+

Add 2,5-5% compared to last week.
Shoulder press Strength

4 - 4 - 4 - 4

Technical max every set (1 rep reserve every set)

Need a training program?

Handstand Warm Ups Workout

Front Squat Strength

5x4 Back Squats Strength

Bent-over Barbell Row, 3x8 Strength

5RM deadlift Strength

Paused back squat Strength

Front squat 2x5 Strength

Back Squat 3x6 Strength

Push Press 3x5 Strength

Shoulder press Strength