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-
Warm up Workout
5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps -
TEMPO PRESS / TEMPO STIFF-LEGGED DEADLIFT SUPERSET* Workout
TEMPO PRESS / TEMPO STIFF-LEGGED DEADLIFT SUPERSET*
A1) Tempo (31×1) Press:
3 x 6Heavier than last week.
A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 6Heavier than last exposure.
*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
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Exposure 8 of 8
Every minute on the minute x 18 (6 each)
1) 15 Strokes for Max Cals on the C2 Erg
2) 20 Second Ring Support
3) 30 Second Hollow HoldFocus on a mature shoulder and elbow position on the rings. If you can’t hold for 20 seconds straight break it up into 2 sets of 10 seconds with a 5-10 second rest.
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Takomo Gymnastics Workout
A.) Legless / Rope climb technique
-lantion voima
-alastuloB.) Gymnastics Accessory 4 rds for quality:
Ring Support hold 15-20 sec
Accumulate 1 min dead hang (goal UB)
Plate windmill 8/side
Bent leg heel touches 12/siderest 45 sec
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D. Conditioning Workout
AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches 42.5kgRest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches 52.5kgRest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches 60kgRest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
2 Power Snatches 72.5kgRest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
1 Power Snatch 82.5kg -
Squat clean + front squat Strength
Every 2.5 min Squat clean + front squat
1+4
2+3
3+2
3+2
4+1
4+1
5+0
5+0 -
D. Body armor Workout
3 giant sets:
5 Double Kettlebell Hang Cleans @2x 32kg
100 Meter Double Kettlebell Front Rack Carry
30 Banded Pull-Aparts
40 ghd
Rest 2 Minutes Between Sets. -
D. Body armor Workout
3 RFQ
15 Plate hammer curls 20kg
20 Overhead banded triceps extensions
20 supermans -
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