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-
Upside down Workout
10-15 min HANDSTAND PROGRESSIONS:
Progressions:
- V-stand on floor (http://www.sensational-yoga-poses.com/images/downward-dog-heels.jpg)
- L-hold on a box or wall (http://flipfittraining.com/wp-content/uploads/2013/01/Nicole-L-Hold-Handstand-.jpg)
- Wall handstand (facing the wall)
- Wall handstand (back to the wall)
- Free handstand
Focus on keeping the body straight and hollow.
Use the 60 seconds table:
- 3 x 10 s
- 5 x 10 s
- 3 x 25 s
- 4 x 25 s
- 4 x 35 s
- 5 x 35 s
- 4 x 45 s
- 4 x 60 s
- 5 x 60 s
AND EITHER
5-10 min HANDSTAND WALK PRACTICE
OR
5-10 min KIPPING HSPU PRACTICE
-
-
-
Gymnastic strength and flexibility Workout
5 rounds for quality:
- 10 scapula push-ups
- 10 passive to active hangs with 3 second pause on top (passive hang:
active hang:
)
* 30 s german hang with bar or rings, scale down to feet on ground if you can't hold it for 30 seconds. German hang is the bottom position of skin the cat: -
-
Three waves of snatches Strength
3 waves to max snatch (after every fail start another wave from 50% 1RM)
-
Snatch Strength
25minutes:
- Snatch - Work up to a max single. After every fail take 30% off the bar and start a new wave.
-
-
10 min midsection amrap with partner Workout
10 min AMRAP:
- leg throws
- wall ball throw sit-ups
- weighted plank
Each movement is done for 30 s while partner helps/rests.
-
