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

Gymnastics Workout

Strength
4 Sets:

A1) Ring dip 6-8
Rest 30sec
A2) Strict pull up 6-8
Rest 1min

Skill
Every 2.30min x 4

For quality:
8-12 Kipping/Butterfly Pull up
8-12 Kipping HSPU
15-20 Hollow rock
Bench Press Strength

Bench or Floor Press 5x5
Snatch Workout

Find TM in 15min

Snatch pull + Snatch + OHS
Deadlift 5. Strength

5 x 65%
5 x 75%
5+ x 85%

Add +5kg to previous cycle

Post +5 score in comments
Back Squat 3. Strength

5 x 75%
3 x 85%
1+ x 95%

Post 1+ score in comments
FBB Upper pull / Lower Squat Workout

3 Rounds
Every 2:00
A1. 12 Strict Chin-up
A2. 12+12 KB front rack Split Squat
20 Min Partner workout Workout

YGIG
Switch after full rounds
20/15 cal row
12 thrusters 43/30kg
9 bar over burpees

Post total rounds
Skills Workout

The Pull-over
Technique for 15 min

then

EMOM 6
1-3 Pullovers
Basic Conditioning Workout

EMOM 45

40 s on/20 s off

Row
Plank hold
MB clean
Shuttle run
Rest

60-70% of max HR
Gymnastics Workout

Strength

EMOM 12
1) 6-10 Ring push up
2) 6-10 Chin up
3) REST

Skill

EMOM 16
1) 8-12 Kipping Pull up
2) 8-12 Kipping HSPU
3) 20-40s L-Sit Hold
4) REST

Need a training program?

Gymnastics Workout

Bench Press Strength

Snatch Workout

Deadlift 5. Strength

Back Squat 3. Strength

FBB Upper pull / Lower Squat Workout

20 Min Partner workout Workout

Skills Workout

Basic Conditioning Workout

Gymnastics Workout