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

EMOM x7 Workout

3 Deadlifts
Jacked gymnastics + conditioning Workout
120 min
Warm up EMOM12 + 14 m HSW
1.JG PP 25.9.2018
A. Prep
- 3 x 20 box assisted butterfly pull-ups
- 3 x 10 kip swings
- 3 x 10 kip swings with re-grip
- 3 x (3 butterfly pull-ups + 3 butterfly C2B)
+ own practice sets
B. 5 minute AMRAP of butterfly pull-ups: 33 reps
- 10 min easy bike
C. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 10 push-ups
- 20 band pull-a-parts
D. Strict Handstand Push-up
- 1 x max unbroken set - 0
E. 5 minute AMRAP of kipping HSPU: 40 reps

2.Conditioning
A. Every 4 minutes for 20 minutes FPR:
6 Toes to bar
12 Burpees
30 DU
12 Burpees
6 Toes to bar
Rounds: 2.40, 2.36, 2.58, 3.17, 3.34
Jacked gymnastics + conditioning Workout
120 min
Warm up EMOM12 + 14 m HSW
1.JG PP 25.9.2018
A. Prep
- 3 x 20 box assisted butterfly pull-ups
- 3 x 10 kip swings
- 3 x 10 kip swings with re-grip
- 3 x (3 butterfly pull-ups + 3 butterfly C2B)
+ own practice sets
B. 5 minute AMRAP of butterfly pull-ups: 33 reps
- 10 min easy bike
C. 3 rounds:
- 20 wall facing handstand shoulder shrugs
- 10 push-ups
- 20 band pull-a-parts
D. Strict Handstand Push-up
- 1 x max unbroken set - 0
E. 5 minute AMRAP of kipping HSPU: 40 reps

2.Conditioning
A. Every 4 minutes for 20 minutes FPR:
6 Toes to bar
12 Burpees
30 DU
12 Burpees
6 Toes to bar
Rounds: 2.40, 2.36, 2.58, 3.17, 3.34
Should you Workout

FT
4 Rounds
50 DU
25 GHD sit ups
20 Wall ball 9/6kg
15 C2B
10 DB squat snatch 22,5/15kg
Accessory wod Workout

3 sets for quality:
10 Banded hollow pull downs

10 Banded hollow Ys

8-10 Ring row to Hip. Adjust your foot position to make it more or less difficult depending on your strength/skill level

4 sets:
Accumulate 3 complexes: 1 Strict Muscle up + 2 strict Ring dips + 1 Eccentric MU. Scaling options: Sub Jumping MU for strict MU or by doing feet assisted on a box
15-20 Weighted hollow rocks holding a light plate overhead
Rest as needed between sets
Omatoimi lämmittely Workout
Weekly update, week 48 Workout
Muscle & Power, YV1 Strength

Bench press with uneven weights 4x 10 reps
Muscle & Power, AV2 Strength

Banded deadlift 15-15-12-12 reps
Chipper Workout

Superkids ja Ninjat

Aikaa vastaan:

Alussa 20 boxjump
40 leukaa
40 kyykkyä
30 toes to bar
30 kyykkyä
20 käsilläseisontapunnerrusta
20 kyykkyä
lopussa 20 boxjump