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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Gymnastics + strength Strength
75 min
Warm up for 15 min1.BCTB
- BFLY x 30
- Box 2 x 10
- BTCB singles x 10
- KS+BCTB 3 x 5+52.Strength
A. Bench press 8 RMB. 3x6 @ 8 RM
C. 3 sets:
8 Barbell Prone row - 30 35 35 kg
15 Banded tricep extension -
Extra Credit 08-01-2020 Workout
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale
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Conditioning Workout
80 min
Warm up for 20 min1.Conditioning
Every 5 min for 40 min (8 sets), alt. between A & B
A. For time:
12 goblet squats @ 16 kg
8 BBJO
24 cal xebex bike
Times: 3.08, 3.07, 3.23, 3.26B. For time:
8 push ups
16 walking lunges w/ 2x14 kg KBs
600 m row
Times: 3.29, 3.29, 3.29, 3.35Cool down for 15 min
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Rowing intervals + gymnastics + strength Strength
AM: 75 min
Warm up for 15 min1.Rowing intervals
14 x 2 min on / 75 s. off @ 1:56-2:02 / 500 m pace
Times: 2.02.1, 2.01.7, 2.00.9, 2.01.2, 2.00.4, 2.00, 1.59.5, 1.59, 1.58.3, 1.58.3, 1.57.8, 1.57.8, 1.58.3, 1.56.9
HR 166/187Cool down for 10 min
PM: 110 min
Warm up 20 min1.BCTB
- BFLY x 30
- Box 3 x 10
- BTCB singles x 10
- KS+BCTB 4 x 5+52.Strength
A. Back squat
- 4x4 @ 75-77,5 kgB. Romanian deadlift
- 3x8
- 50 60 60 kg3.Accessory
3 sets:
6+6 Half kneeling KB Bottom up press - 6 kg
8+8 Banded Hip abduction -
System 10.1.2020 Workout
For time.
21/16 cal assult
9 squat clean @ 50/80kg
4 rope climb
9 squat clean @ 50/80kg
21/16 cal assault bikeRest 3min
21/16 cal assult
6 squat clean @ 60/90kg
4 rope climb
6 squat clean @ 60/90kg
21/16 cal assault bikeRest 3min
21/16 cal assult
3 squat clean @ 70/100kg
4 rope climb
3 squat clean @ 70/100kg
21/16 cal assault bike -