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-
Accessory Gymnastic Workout
5 rounds
3 Strict pull-ups (weighted)
4 Kipping ( no weight)
2 Strict pull-ups (weighted)
3 Kipping ( no weight)
1 Strict Pull-up ( weighted)
2 kipping ( no weight)
* Advanced: Kipping chest to bar
https://vimeo.com/175741058 -
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Pressing matters! Workout
Build to 1rm of strict Press of the day
With 1rm complete:
4 x 6 Push PressEvery 3 min for 15 min:
5 Strict HSPU
7 Deadlift 100/70kg
9 Box Jump Overs
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Accessory wod Workout
5 sets:
100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set) -
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Upper Body Speed Workout
E2MOM 20 Minutes
Odd - 2 Strict Press @75% 1rm
Even - 5 Push Press @90% 1rm Strict -
Accessory wod Workout
4-5 sets:
100 ft. Heavy sled push. Should be a steady march.
100 ft. Heavy Dball carry. Something you can do unbroken.Rest as needed between sets.
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Superkids 7-9v Skill Workout
Harjoitellaan:
Pallonheittelyä ryhmässä, lapset ympyrässa, heittelee toisilleenPallon heitto seinään kiertäen (selkä kohti seinää)
Esim. 3 x 10Kyykkyyn meno pallon kanssa, pallo "eturäkissä".
3 x 5
3 x 7
3 x 10