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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Skill Day Workout
“Skillday”
Work your Gymnastic weakness for 20min.
You can work only for one movement or take couple. Concentrate on the movement, not volume.
Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!
3-5 rounds, go by feel. Rest as needed, scale as needed.
1) 5-30sec Bridge Hold
2) Squat flow and or Ankle flow
3) 10-20sec L-Sit
4) 1-3 Skin the Cat
5) 5+5 Banded Press in Split -
Pullups + DB Floor press Workout
1a) Shoulder Width Grip Pull-up Clusters:
- 4 x 2.2.2 (10s). Rest 10s between set of 2.
1b) DB Neutral Grip Floor Press:
- 4 x 5
Alternate between 1a and 1b. Rest 90s between movements
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Gymnastics Workout
2 Rounds:
55% of Max Unbroken Handstand Push-ups
45% of Max Unbroken Handstand Push-ups
35% of Max Unbroken Handstand Push-ups*Rest as little as needed between unbroken sets, and rest 2:00 between rounds
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"Jack & Fran" Workout
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Speed front squat Strength
Front squat
- 9 x 2 @ 75% of 1RM
Go every 60 seconds. Focus on moving fast.
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"Down Range" Workout
For total time
2 rounds of
- 15 Power clean 70kg/50kg
- 20 Front squat 70kg/50kg
- 25 Bar facing burpee
Rest 5 min between rounds
Timecap: 20min
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Back squat Strength
2 Rounds:
7 Reps @ 74%
5 Reps @ 78%
3 Reps @ 82%Rest 2:00 between each set of squats
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Snatch Workout
EMOM x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest -
5 rounds for time Workout
15cal Row (12/9cal Ski / 10/7cal Ab / 200m Run)
30 Double Unders
9 Hang Squat Cleans (50/35)(Time cap: 14min)