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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Jacked gymnastics + conditioning Workout
120 min
Warm up EMOM12 + 14 m HSW
1.JG PP 25.9.2018
A. Prep
- 3 x 20 box assisted butterfly pull-ups
- 3 x 10 kip swings
- 3 x 10 kip swings with re-grip
- 3 x (3 butterfly pull-ups + 3 butterfly C2B)
+ own practice sets
B. 5 minute AMRAP of butterfly pull-ups: 33 reps- 10 min easy bike
C. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 10 push-ups
- 20 band pull-a-parts
D. Strict Handstand Push-up
- 1 x max unbroken set - 0
E. 5 minute AMRAP of kipping HSPU: 40 reps2.Conditioning
A. Every 4 minutes for 20 minutes FPR:
6 Toes to bar
12 Burpees
30 DU
12 Burpees
6 Toes to bar
Rounds: 2.40, 2.36, 2.58, 3.17, 3.34 -
Jacked gymnastics + conditioning Workout
120 min
Warm up EMOM12 + 14 m HSW
1.JG PP 25.9.2018
A. Prep
- 3 x 20 box assisted butterfly pull-ups
- 3 x 10 kip swings
- 3 x 10 kip swings with re-grip
- 3 x (3 butterfly pull-ups + 3 butterfly C2B)
+ own practice sets
B. 5 minute AMRAP of butterfly pull-ups: 33 reps- 10 min easy bike
C. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 10 push-ups
- 20 band pull-a-parts
D. Strict Handstand Push-up
- 1 x max unbroken set - 0
E. 5 minute AMRAP of kipping HSPU: 40 reps2.Conditioning
A. Every 4 minutes for 20 minutes FPR:
6 Toes to bar
12 Burpees
30 DU
12 Burpees
6 Toes to bar
Rounds: 2.40, 2.36, 2.58, 3.17, 3.34 -
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Gymnastic - Weightlifting Workout
3-6-9-12-15-18-21 ground to overhead @25/15
6-12-18-24-30-36-42 overhead lunges @25/15
3-6-9-12-15-18-21 burpees jumping on the plate -
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Partner WOD Workout
Partner WOD
30min AMRAP
”I Go, You Go"
4 Intervals (2/each)
Run around the box
20 Hang Power Cleans
20 Push Press 35/25kgThen
100 Partner Situps with MB. 75 Deadlifts 80/60kg
50 Pullups
25 HandstandPushupsThen in the remaining time
"I Go, You Go"
7 Thrusters 35/25kg
7 Bar over Burpees.Score: Reps from last ”I Go, You Go”
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Partner WOD Workout
Partner WOD
30min AMRAP
”I Go, You Go"
4 Intervals (2/each)
Run around the box
20 Hang Power Cleans
20 Push Press 35/25kgThen
100 Partner Situps with MB. 75 Deadlifts 80/60kg
50 Pullups
25 HandstandPushupsThen in the remaining time
"I Go, You Go"
7 Thrusters 35/25kg
7 Bar over Burpees.Score: Reps from last ”I Go, You Go”
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