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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Double-unders and Front Squats Workout
Complete as many rounds as possible in 3 minutes of:
30 Double-unders
60/40 kg Front squat, 7 repsRest 3 minutes then repeat.
Your score is the total number of double-unders and reps completed.
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Squat/row/climb Workout
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Jacked gymnastics + conditioning Workout
Aamu: 60 min
1.Skill: HSW practice for 20 min
2. Aerobic work: easy AB for 30 min
avg. 46 rpm, 136/147, 186 calIlta: 120 min
1.EMOM6: 5 HSPU
2.Jacked gymnastics
A. Work through the below drills in order.
Bar Work
Kip Swings (3 x 10)
Kip Swings with High Pull (5 x 5)
Kipping Pull-up with Pause (5 x 3 (each rep with a 2s pause at the top))
Single Leg Box Assisted Butterfly Pull-ups (2 x 10 on each leg)Butterfly Pull-ups (5 x 3-10)
B. Core Conditioning
4 rounds:
- 20s max tuck hollow rocks
- 20s max arch-ups
- 20s max seated pike leg raises
- 60s rest3.SPP (Conditioning)
A. For time
5 Muscle up > 1 rope climb
10 Thruster @ 60/40kg (135/95lbs) > 10 bar facing burpee
5 Muscle up > 1 rope climb
20 Box jump over @ 24/20″ > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
50 cal Assault bike
40 KB Swing @ 32/24kg (70/53lbs) > 40 wall ball 10 lbs
30 Pull up > 10 strict pull up
20 Box jump over > box step overs
10 Thruster > 10 bar facing burpee
5 Muscle up > 1 rope climb
Time cap. 35 minutes
Result: 27.58
169/1824.Cool down
A. 5 minutes light easy jog/walk with nose breathing.
B. Lunge Flow