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-
Dirty Thirty Workout
For Time
30 Box Jumps 61/51 cm
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12 kg
30 Lunges
30 Knees-to-Elbows
30 Push Press 20/15 kg
30 Back Extensions
30 Wall Balls 9/6 kg
30 Burpees
30 Double-Unders -
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Etukyykky Strength
Lämmittelyt
5 x tanko
5 x tanko + korotus
5 x tanko + toinen korotusVarsinainen treeni 3 x 12 Etukyykky
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TTP Strength week 2 + gymnastics Strength
130 min
1.Skill
A. BMU practice for 30 min
- Progressions
- Bar muscle up 9 x 1 reps
B. HSW practice for 15 min2.Strength
A. Front squat – 4/3/2/3/4 reps @ 82.5-87.5%, tempo 20X1, rest 3-4m between sets
55 60 65 65 60 kgB. Alternate B1 / B2 for 4 rounds
B1. Strict deficit handstand push up – 2 RIR, rest 1m before B2
> AMAP, abmat + 5 kg plate, 8 4 6 5
B2. Bent over barbell row – 8 @ AHAFA, rest 90s before B1
40 40 35 35- Skill / Gymnastics B. Chest to bar pull up B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2 Result: 17 reps, PR! B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below) 6 6 3 6 5 6 6 reps
4.5 min AB + mob.
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Max Plank Hold Workout
-If you think you can hold for longer than 2 mins, add a 25 or 45lb plate onto your back
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EMOM for 14 Mins Workout
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Core Workout
5 rounds 30 minute cap
15 kettle bell swings 16/20kg
15 butterfly sit ups with 7kg/9kg ball
1min plank hold
15 hollow rocks
15 candlesticks