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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GYMNASTIC STRENGTH Workout
• 5 Sets of:
Strict C2B Pull Ups (tempo X131) 3 reps +
Strict C2B Pull Ups 4 reps +
Kipping C2B Pull Ups 8 reps
Complex must be unbroken
Rest as need each sets -
intervals Workout
10 rds:
2 min on 2min off
A: 10 OHS 95/65 lbs + 40 DU
B: 10 kettlebell swing 32/24kg + 3 bar-muScale OHS to 75/55lbs if needed. Goal is unbroken OHS.
Scale kettlebell to 24/16 if needed. Goal is unbroken swing.
ALTERNATE BTW A AND B ( five intervalls each)
Both a and b are AMRAP´s. -
Hip extensions and rope climbs Workout
For time:
- 50 hip extensions
- 15-ft. rope climb, 5 ascents
- 40 hip extensions
- 15-ft. rope climb, 4 ascents
- 30 hip extensions
- 15-ft. rope climb, 3 ascents
- 20 hip extensions
- 15-ft. rope climb, 2 ascents
- 10 hip extensions
- 15-ft. rope climb, 1 ascent
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Superkids 10-13v WOD Workout
Kids " Diane "
21-15-9
-Maastaveto, 20-30kg
-Käsilläseisontapunnerrus (boxilla) -
Assarit Workout
Assarit
3 rounds
10 hip thrust w/barbell
8/8 bulgarian split squat w/db
10 box step up w/db -