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

Mom of skills Workout
20 EMOM
1. 16 front rack lunges 1x 16/12 KB
2. 1 rope climb
3. 10 weighted box step overs 1x 16/12 KB
4. 8+8 kneeling db shoulder press
5. 15s wall facing HS hold
Kipping Technique Workout
Work on the progressions of the kip for
- Pull up
- Toes to bar
- Bar MU
5km Partner Row Workout

Row 5km in Pairs
Switch and break it up as needed.
Time Cap 20 Mins
Back squats and glute bridges Workout
3 rounds
- back squat 8-10 tempo 3010
- rest 20sec
- glute bridge with resistance band 10-12 (one second hold at the top)
- rest 3min
Back squat and glute bridges Workout
4 rounds
- back squat 10-12, 3010
- rest 20sec
- glute bridge with resistance band 12-14, 2010
- rest 3min
EMOM 12 Workout
1. 10 x Partner WB toss 9/6kg
2. 10 x V-Up
3. 30 sec plank hold
G-SKILLS Workout
1.Progressions:

-Headstand
-Handstand / Handstand Walk
-HSPU

Workout:

EMOM 8 MIN
5 x HSPU
1. Progressions:
-Ring support hold
-Skin the cat

Workout:

In pairs, 8 rounds

Work/Rest 1:1

10 sec Support hold
3 x Skin the cat
Clean Strength

clean 5x3
2 x front squat + 2 x jerk Strength
For 20 minutes:
- 2 x front squat + 2 x jerk
Rope climbs, push-ups, skin the cats and some sit-ups Workout

8 x 90sec alternating

A) 1-2 rope climb + 15-20 push up
B) 2-3 skin the cats + 20-30 abmat sit up

Need a training program?

Mom of skills Workout

Kipping Technique Workout

5km Partner Row Workout

Back squats and glute bridges Workout

Back squat and glute bridges Workout

EMOM 12 Workout

G-SKILLS Workout

Clean Strength

2 x front squat + 2 x jerk Strength

Rope climbs, push-ups, skin the cats and some sit-ups Workout