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-
Kipping HSPU (RE-TEST) Workout
TEST (Max Set)
1. Kipping HSPU
2. Kipping HSPU 1/2/3 Abmat
3. 2 x DB Push press (min 10 reps) -
Deadlift (Endurance Progression 5.) Workout
1 x 10 @ 72,5%
1 x 10 @ 67,5%
1 x Technical max effort (aim 12+) @ 62,5% -
Conditioning Workout
6 rounds YGIG w axle bar
10m Back rack lunge
10m Front rack lunge
10m Zercher lungeM 2 x 25kg F 2 x17.5kg
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Gymnastics skills & conditioning Workout
4 rounds of
5-15 pull ups
12 heavy single arm alternating DB clean & jerk
5-15 t2b
* unbroken set of pull ups & t2b for quality
* Rest 1min between rounds -
Lunges and sit-ups Workout
3 rounds for quality
- 20m walking lunge (light weight)
- 15 weighted sit-ups (heavy)
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DB row, back extensions and ab work Workout
3-4 rounds for quality
- 10-12 dumbell row (ahap)
- 10-15 ghd back extensions
- 5 evil wheels or max L-hang
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Core Workout
3 rounds:
8+8 pallof press, 3sec hold at the top
15 hollow rock
20 sec heavy weighted plank
rest as needed between rounds