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 EMOM 10 min Workout
Gymnastics EMOM 10 min
Fitness:
Odd:
15-30'' HS Hold, wall-facingEven:
10-25 Kip Swings, smooth flow + stop*
Advanced:
Odd:
Shoulder Taps or progress to Hip-touchesEven:
3-5 HS Bailout in roll -
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WARM UP - EMOM Workout
EMOM 15
Min 1: 15 kb swings
Min 2 30sec GB squat hold
Min 3: 30 double unders -
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VOIMA/TEKNIIKKA Strength
4 sets of:
Weighted pull ups x 3-4 reps @ 21X0
Rest 10-15s
Strict pull ups x max reps @21X0
Rest 3min -
METCON - FOR TIME Workout
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VOIMA/TEKNIIKKA after WOD Workout
3 sets of:
Single arm DB/KB row x 8-10 reps each side @ 2111
Rest 60s
Single leg glute bridges x 10 reps each side
Rest 60s -
VOIMA/TEKNIIKKA Workout
3 sets of:
Front racked alternating lunges x 8-10 reps each leg @ 2011
Rest 60-90s
Turkish get ups x 2-3 reps each arm
Rest 60-90s
Side planks x 30-45s each side
Rest 60-90s