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

Core Workout

Barbell windshield wipers

3 x 20

YGIG
CORE Workout

2 Rounds for Quality in pairs

KB Carry farmer 30m / Plank
KB Carry front rack 30m / Side Plank
KB Carry oh 30m / Side Plank
KB Carry goblet 30m / Plank

KB 24/16kg
Front Rack Lunge 6x10m Strength

Front Rack Lunge 6x10m
Back Squat 10x3 @80% Strength

Back Squat 10x3 @80% OR Heavier than last week.
Overhead Squat Workout

5 x 5

Tempo: 30X0

2min rest

AHAFA
3 sets of heavy bent-over rows Strength

3 sets of heavy bent-over rows, about 10 reps (8-12). Use barbell, dumbbell, kettlebell.
Shoulder press 1RM Strength

Find your 1RM in shoulder press
Partner workout Workout
With partner (you go I go) for total rounds of

for 14min
- 40m sled push + 10 ghd/ weighted sit-up
rest 1min

for 14min
- 40m kb front rack carry + 10 burpees
rest 1min

for 14min
- row 250m + 15 kb swing 32/24kg
Skills (Ring Muscle Up + Bar MU) 1. Workout

Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Strict MU

Workout:
5 sets
2 x (Strict Ring MU + 3 Ring Dip)
1:30 min rest
Power clean triples Strength
For 25 minutes:
- power clean triples (re-grip after every rep)

Need a training program?

Core Workout

CORE Workout

Front Rack Lunge 6x10m Strength

Back Squat 10x3 @80% Strength

Overhead Squat Workout

3 sets of heavy bent-over rows Strength

Shoulder press 1RM Strength

Partner workout Workout

Skills (Ring Muscle Up + Bar MU) 1. Workout

Power clean triples Strength