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-
GYMNASTIC STRENGTH Workout
7 x 3
band assisted Bar muscle-ups https://vimeo.com/216413837
* use smallest band possible -
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warm up Workout
• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps -
GYMNASTIC STRENGTH Workout
3 Sets of:
D-Ball/Sandbag Bear Hug Carry (50/30Kg) @ 60’’ max meters
Rest as need each sets -
5 2 minute sprints // Assault bike and front squats Workout
5 Rounds of 2 minutes amraps with a 2 minute break between rounds
- 20 cal assault bike
- AMRAP Front squats 60kg (no rack - clean first rep)
Score is the total amount of front squats performed
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WEIGHTLIFTING STRENGTH Strength
• 3-3-3-3-3-3 of:
BB Squat Snatch from Blocks
Riscaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante ma ripetibile per altri 3
sets. -
Accessory Gymnastic Workout
15-25-15-25-15-25
Arch Body rocks
https://vimeo.com/175175757
rest 2:00 between sets -
Accessory wod Workout
3 sets:
8-10 Neutral Grip DB bench press (Narrow Grip) @ 2111. Press the dumbbells together8-10 Neutral Grip DB chest supported row @2111 neutral grip chest supported row
8-10/arm Single Arm Dumbbell Overhead squats