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-
Jacked gymnastics + ATP Workout
120 min
1.Jacked gymnastics
A. Foundational Development
3 rounds > 2 rounds
- 15 reps LYTP - this week hold small fractional plates in your hands >
0.5 kg
- 15 scap push-ups
- 15 scap pull-ups
- 6 unbroken Turkish get-ups on each arm (choose an appropriate weight - try to go heavier than last week) > 8 kg
- 1 unbroken round of Gymnastics Swimming
- 8 Jefferson curls > 8 kgB. Core Conditioning
12 minute running clock:
- 15 tuck hollow rocks
- 10s rest
- 15 supermans
- 10s rest
- 20 reps seated pike leg raises
- 10s rest
- 40 supine heel touches
- 60s rest
Result: 2 rounds + 50 reps2.ATP workout
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5 rounds of: 10 back extensions (with 25 lbs), 20 alternating jump squats, 15 T2B, 10 Single Arm dumbell snatch (5 each arm) Workout
5 rounds (Not For Time) of the following:
10 back extensions (with 25 lb plate on back)
20 alternating jump squats (quickly after back extensions)
15 Toes to Bar
10 (5 each arm) single arm dumbbell snatch -
Jacked gymnastics + strength Workout
110 min
1.Skill
A. Ring MU practice for 45 min
- Progressions
- MU 1 1 1 1 2 2 2 reps
- MU from ground, jump to rings 1 1 1 1 reps
- Total of 14 muscle ups2.Jacked gymnastics
A. Strict HSPU
4 rounds:
- 40s max effort box assisted strict HSPU > 20" box
10 6 5 6
- 40s recovery pace PVC strict pressB. TTB Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (5 x (3+3+3+3))
- Done3.ATP strength
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Mile High Workout
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Tuesday 7th May Workout
Tuesday 7th May
Strength: 10 mins to build upto a heavy deadlift then 2 mins rest then 2x90 secs on 90 secs off me deadlift@70-75%Wod: 10 min Amrap
3 BMU
6 Burpees
12 FRL@50/35
24 DUsWod aims: move fast ! Aim to go unbroken on each moments , and transition fast. Aim for a round every 60-90secs -SCALE to get the desired effect
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swim 50 m x 10 Workout
50 m x 10 with two minute rest in between.
35:00
Turns out I don't know how to swim.