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-
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3 times 7 minutes in heaven Workout
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Strength work Strength
3-4 rounds, rest as needed. Use AHAFA weights
5 Back Squat
5 Weighted Pull-Up
10 DB/KB Bench Press
15-25 GHD Sit-UpScale if needed.
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1. Strict Handstand Push-ups Strength
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds. -
12min amrap: pistoolikyykky / kk c&j Workout
12min amrap:
- 20 pistoolikyykky vuorojaloin
- 10 kahvakuula rinnalleveto & työntö (N 2x16kg / M 2x24kg)
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7-10 rounds, E4MOM Workout
7-10 rounds, E4MOM:
3-7 MU
14 Wallball
14 Double Russian KBS, AHAFAHit the reps unbroken. Scale if needed. Start a new round every 4th minute. Rest the remaining time from 4min. Scale if needed.