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 skills Workout

EMOM15
1. Rope climb
2. Hand stand walk / Handstand hold / Shoulder taps
3. Rest

*Choose the reps yourself - focus is on improving skills not conditioning.
Back Squat 4x4 Strength

STRENGTH
Back Squat 4x4

Tempo 3310 (3sec down, 3sec hold at the bottom)

RPE 4 (2-4 reps in the tank)
Core Workout

4 rounds for quality
45s plank hold
15 Hollow Rocks
20 Plate twists
Back Squat 5x3, Tempo 2210 Strength

Back Squat 5x3

Tempo 2210 (2sec down, 2sec hold at the bottom)

RPE 4 (2-4 reps in the tank)
Bench or floor press Strength

4x10 bench or floor press
Try to add 2-5kg from last week
G-Skills Workout

15 min of Bar Mu technique and drills

then

EMOM 6
3-5 Bar Mu
FBB 1. Workout

3 Rounds:

YGIG:
A1) Split stance RDL 12+12 reps
A2) Half kneeling landmine press 12+12 reps
A3) 3 point DB row 12+12 reps
Bench press Strength
5 x 5 bench press
- leave 1-2 reps in the tank
- rest 3 min btw sets
Back Squat Strength

5 - 5 - 5 - 5 - 5

1 rep reserve every set
Close-grip Bench Press X x 8 Strength

Close-grip bench press
X x 8, AHAFA

Post 5 heaviest succesful attempts

Need a training program?

Gymnastics skills Workout

Back Squat 4x4 Strength

Core Workout

Back Squat 5x3, Tempo 2210 Strength

Bench or floor press Strength

G-Skills Workout

FBB 1. Workout

Bench press Strength

Back Squat Strength

Close-grip Bench Press X x 8 Strength