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-
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A. Gymnastic Focus Workout
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Strict Deficit Handstand Push-ups
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Strict Deficit Handstand Push-ups
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Strict Deficit Handstand Push-ups -
Aerobic Condition 48 min Workout
Aerobic Condition 48 min:
1 min Row/Run/DU
1 min Box Over Burpee
1 min Walking Lunge (with OH/front rack extra weight)
1 min rest -
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Tabata: banded tricep pull down Workout
8 x 20sec work - 10sec rest
- banded tricep pull down
Don’t count reps. High speed with quality. Go hard. So hard you want to cry.
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B. Conditioning: "Monkey Business" Workout
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
20 Chest to Bar Pull-ups -
4 mins max reps @ 12rm front squat Workout
4 mins max reps @ 12rm front squat
Everytime bar drops 5 burpee penalty -
Mix Strength
Thrusters 5x50,60,70
Squat clean & jerk 5x80, 3x90
Squat clean 90, 100, 102,5, 105, 107,5
Press 5x40, 45, 50, 1x55, 60, 62,5
Squat 5x65, 90, 4x110, 6x120