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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5 Min max handstand walk (gymnastic test) Workout
5 Mins to handstand walk as many metres as possible
10m segments but can be broken.
Scale as many wall climbs as possible ( be smart and pace this)
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Clean pull + low hang power clean + push jerk EMOM 10 Strength
EMOM 10
Clean pull + low hang power clean + push jerk
-use 75-80% of 1 RM PC
-same weight on every minute
-add more from last week -
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Mobility & Weightlifting Workout
Weightlifting - Strength (load)
Find your max power snatch + overhead squat + squat snatch of the day in 15 minutes
After this, 3 sets @ 90%Accessory:
EMOM for 10 minutes of:6-10 Toes to bar or GHD sit-ups
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3 x 10 min emom Workout
3 x 10 min emom, rest 1 min between emoms. Keep intensity semi low. Scale reps if needed.
10 min emom
odd: 15/12 cal row
even: 5 burpee box jump10 min emom
odd: 30 double unders
even: 15 abmat situps10 min emom
odd: 12 wall ball 9/6 kg
even: 5 strict toes to bar -
Tempo Back Squat 5 x 6 reps Strength
Tempo Back squat
5x6 reps V1
-3 sec tempo down
-sama paino joka sarjaan -
Parihupsuttelu Workout
6 rounds for time
In turns,
5 power cleans, increasing weight
8 box over burpeesEach partner does 6 rounds. Other one rests while other one does the work.
Your clean starting weight is 70 % of your 3 RM of the day. Increase the weight each round as much as you like. Your score is the total kgs lifted during the workout with your partner (2partners x 6rounds x 5reps x kgs), while the time is recorded on the comments, too! There is TC to this workout, 12 minutes.