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-
Strict Gymnastics 13-05-2022 Workout
10:00 Practice
- Strict Pull-Up and Chin-Up
- Strict Chest to Bar Pull-Up and Chin-Up
- Strict Ring Muscle-UpThe idea is to practice and try these movements and get a feeling for your current ability.
You can do a few sets of each solo or partner assisted as needed. -
Conditioning 13-05-2022 Workout
5 rounds;
10 Gorilla DB/KB Rows @24/16kg
15 Hand Release Push-ups
½ Stairs or 200m Row/Ski or 400m Bike
Rest 90s
- Goal: Emphasize quality movement.
- Rx+: @28/20kg and 3-10 Handstand Push-ups for Push-ups -
BBC Weightlifting - Clean and jerk Workout
Warm-up:
3x
15/12 Calories ski
10 KBS
10 Goblet squat
10+10 1-Arm half kneeling shoulder press3 x 3+1 @ 68%
3 x 2+1 @ 72%
3 x 1+1 @ 75%Bent over row, 4 x 15 - moderate
B) Front squats
5 @ 65%
5 @ 68%
3x5 @ 75%C) Accessory:
3x
30 Weight supported flutter kicks
20 Alternating V-upsOptional:
4 x 15 Barbell bicep curls
4 x 15+15 1-Arm seated shoulder press -
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4 rds for quality Workout
8-12 T2B
20 m Suitcase Carry w/KB Right arm
20 m Suitcase Carry w/KB Left arm
8-12 Good mornings -
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Strength Workout
A)
Banded Deadlift
6 x 3. Every 60s.
- These are SPEED reps, use approx 55% of 1RMB)
DB Bulgarian Split Squat
3 x 5 each. Rest 90s
- Elevate rear foot on plates or box
- DB on Shoulders! -
Tempaus Workout
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