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-
Strength Strength
Total 120min
A. WU 500m row, 2x20 abs&backs, mobilityB. Strength
- HBBS max
- Jalkaprässi 12x50kg 12x60kg 12x70kg 12x70kg
- Pakara-askelkyykky 1x12x10kg/jalka 2x12x13kg/jalka
C. Post WO 10min crosstrainer
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Skill: Muscle-up Workout
If you can't do muscle-ups, work on basics and parts of the movement. For example false grip work:
http://gymnasticswod.com/content/false-grip-progressions-pt1
http://gymnasticswod.com/content/false-grip-progressions-pt2
http://gymnasticswod.com/content/false-grip-progressions-pt3and/or transition progressions:
http://gymnasticswod.com/content/muscle-transition-progression-pt1
http://gymnasticswod.com/content/muscle-transition-progression-pt2
http://gymnasticswod.com/content/muscle-transition-progression-pt3Or ring pull-ups.
If you can do muscle-ups, do strict or kipping muscle-ups using the 5x10 reps table:
- 3 x 2
- 5 x 2
- 3 x 4
- 4 x 4
- 4 x 6
- 5 x 6
- 4 x 8
- 4 x 10
- 5 x 10
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Squat Worx Workout
Work on your squat form. Getting into the right position is the key. Be explosive. Rest a lot.
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Gymnastics Workout
Pull up strength work
- extra weights- strict core work on bar and floor
- heavy push up variations
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Saturday 8/11/2014 Workout
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