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

Skills (Pistol) 4. Workout

Pistol practice: (NO SHOES!)

Glute activation
Calf stretch 1min/side
Couch stretch 1min/side
Split hold 2min
Weighted ankle stretch w/KB 1min/side
Rubber band ankle stretch 1min/side
Eccentric calf raise below level 2 x 15/side

THEN

YGIG
5 x 10 Alternating Pistols
Skills (Ring Muscle Up + Bar MU) 3. Workout

The Bar Muscle Up

Activation:
-Lats

Practice:
-Pulling to Hip
-Straight Arm Jump
-Jumping Bar MU
-Gymnastic Kip

EMOM 8
6 Bar Dip
Box jumps, push-ups and sit-ups Workout
3 rounds:
- 5 high box jumps
- 10 push-ups
- 15 sit-ups
Muscle cleans and sit-ups Workout
3 rounds:
- 10 muscle cleans 30-40% 1RM clean
- 30 weighted sit-ups
Rowing, box jumps and thrusters Workout
5 rounds of:
- 30 cal row @ 2km + 5sec
- 12 box jump @ 60/45cm
- 6 thrusters @ 60/40kg
- 2 min rest
Med ball cleans Workout
For time
- 100 Medicine ball clean (full squat) 20lbs/14lbs
Timecap: 8 min
EMOM 6 Workout

3 - 5 Ring MU (Strict or kipping)
Tempo Front Squat: 6 x 2-4 reps Strength

Tempo 31X1 (3 down, 1 in the bottom, fast up, 1 at the top).

Record weights and other details.
EMOM 12 Workout
1. 12 WB
2. 40s Side plank- Change side every set
Narrow grip barbell bench press 4 x 10 Strength

Narrow grip barbell bench press 4 x 10

One second pause at the bottom

Need a training program?

Skills (Pistol) 4. Workout

Skills (Ring Muscle Up + Bar MU) 3. Workout

Box jumps, push-ups and sit-ups Workout

Muscle cleans and sit-ups Workout

Rowing, box jumps and thrusters Workout

Med ball cleans Workout

EMOM 6 Workout

Tempo Front Squat: 6 x 2-4 reps Strength

EMOM 12 Workout

Narrow grip barbell bench press 4 x 10 Strength