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-
Bergeron 16.4.2018 skill Workout
Skills
5 Rounds, Not for Time:
3 Legless Rope Climbs
50′ Handstand Walk -
Metcon Workout
• 10 Min AMRAP of:
BB Overhead Squats (40/30Kg) 4 reps
Strict Deficit Handstand Push Ups (10/5 cm) 1 rep
BB Overhead Squats 6 reps
Strict Deficit Handstand Push Ups (10/5 cm) 2 reps
BB Overhead Squats 8 reps
Strict Deficit Handstand Push Ups (10/5 cm) 3 reps
Etc. -
Accessory Gymnastic Workout
5 sets
10 banded Scapular retractions https://vimeo.com/175147428
35 Arch rocks
https://vimeo.com/175175757 -
Tuesday Workout
- Conditioning 3 Rounds For Time: 500 Meter Air Runner 21 Power Cleans (115/80) 12 Bar Muscle-ups
Rest 15 Minutes
- Conditioning For Time: Buy In: 75/50 Calorie Row Then, 3 Rounds: 100 Double Unders 30 GHD Sit-Ups 10 D-Ball Cleans (150/100)
Rest 15 Minutes
- Conditioning For Time: 27-21-15-9 Calorie Ski Erg Toes to Bar
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Gymnastic strength Workout
** 2 stations***
10 sets
2 Strict Ring muscle-ups https://vimeo.com/162485846
Second station: 3 Chin-ups at 35% of 1RM (Supinated grip)
https://vimeo.com/175741058 -
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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 -
Accessory Gymnastic Workout
5 sets
6 Strict Dips @ 40% of 1RM on P-bars/Dip Station
https://vimeo.com/175183194*
Rings are used in demo but same progressions for Regualr dips -
Accessory Gymnastic Workout
5 sets
10 Revrse DB FLys
15 Scapular depressions https://vimeo.com/175180445