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 Accessory Workout
Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
Set up a turn around spot when necessary. -
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EMOM Cindy / Duble Under practice Workout
EMOM 6 min
4 Pull Up
+8 Push Up
+ 12 Air Squats(Rx+ 1 round of Cindy)
Straight into
EMOM 6 min
10 Double Unders
+8 Box Jump Overs(Rx+ 30 DU)
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Rowing intervals + gymnastics + strength Strength
AM: 50 min
Warm up for 10 min
1.Rowing intervals
A. 3 rounds:
4 min on/1 min off @ VK1 – VK2 pace
- 2.10, 2.10, 2.10 (160 w)
Rest 3 min
B. 3 rounds:
4 min on/1 min off @ Slightly faster than first sets
- 2.07, 2.07, 2.07 (170 w)
HR 154/176
Cool down for 5 minPM: 130 min
Warm up for 15 min1.HSW
- 10 m2.MU
- Drills
- MU 15x1 + 5x2
- MU x253.BCTB
- Drills
- BFLY x 20
- BCTB x 154.Weightlifting
Snatch x 1
Go every 90 s. x 12, start @ 60 % -
JATKO: Työntö yhd (3+3+1)x8x80% Strength
Työntö yhdistelmä (3 x rinnalle veto + 3 x jalat edesta (front squat) + 1 x työntö ylös)
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