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

For quality:

Practice lowers from inverted hang or ice cream makers
For Quality and minimum rest Workout

Max time L-sit
16 x Weighted box step ups
8 x Lowers from inverted hang
16 x Weighted box step ups
3 x Rope climbs
16 x Weighted box step ups
Gymnastics Workout
A)
Negative chin up 4x4
1min rest btw sets

B)
Feet elevated negative ring row 4x5
1min rest btw sets

C)
Negative Hspu 4x6
1min rest btw sets
- Keskity rauhalliseen negatiiviseen laskuun.
OHS & Wall balls Workout

9-7-5 overhead squats (60/42,5kg)
30-20-10 wall balls
Snatch balance Strength

Snatch balance

in 10-15 minutes find heavy single
Back Squat Workout

4 x 8 @ 40%

Tempo 2-0-X-1 "Normal"

Focus on mechanics, consistency and rhythm
Shoulder Press 1RM Strength

Set 1 – 80% – 1 Reps
Set 2 – 85% – 1 Reps
Set 3 – 90% – 1 Reps
Set 4 – 95% – 1 Reps
Set 5 – 100% – 1 Reps
Set 6 – 105% - 1 Reps

Time to build up to a new PR.
Clean&jerk complex Strength

Clean&jerk

E90s x9

hang power clean + hang squat clean + jerk
5-8 x 20m sled push for maximum load Workout

5-8 x 20m sled push for maximum load
Firestorm Workout
In an 8:00 Window:
1000m Row
Remaining time AMRAP:
Squat Clean Thrusters @60/42.5kg
- Score = total reps

Need a training program?

Gymnastics Workout

For Quality and minimum rest Workout

Gymnastics Workout

OHS & Wall balls Workout

Snatch balance Strength

Back Squat Workout

Shoulder Press 1RM Strength

Clean&jerk complex Strength

5-8 x 20m sled push for maximum load Workout

Firestorm Workout