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-
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GHD sit-up, handstand walk and walking lunges Workout
3 rounds for time of:
- 25 GHD sit-ups
- 50-foot handstand walk
- 50-foot overhead walking lunge, 155 lb.
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4x5 Back Squat + 1xME + TTB/Pullups-serie Strength
1a) 5X5 Strict TTB + 4 Strict Pull-ups + 3 Bar Muscle-ups – rest 2:00
1b) 4X5 + 1XME Back Squats – work to a near 5rm (no misses), then 1 ME UB set @ 90% of 5rm, rest 2:00
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Jacked gymnastics + ATP Workout
Morning: 45 min
A. 30 min of: 1.5 min walking, 1 min running
123/146Afternoon: 110 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap push-ups
- 12 scap pull-ups
2 rounds:
- 80% ring support hold
- 15 ring rowsB. Bar Muscle-up Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (B x (3+3+3+3), rest as needed)C. Bar Muscle-up Technique A1
Complete (reps changed)
- 2 x 1 jump to arch
- 2 x 1 high pull
- 5 x 1 hips to bar
- 11 x 1 bar muscle-ups2.Skill: HSW practice for 15 min
3.ATP workout
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