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-
Accessory work Workout
3 x superset of:
10 Hip extension / Glute bridge
- Use a band10 Cossack squats (2=1)
- Weighted if you want to -
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Strength work Workout
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Optional accessory Workout
Optional Accessory
GYMNASTIC STRENGTH
2-4 rounds, rest as needed
1) 1-2 Skin the Cat video
2) 5+5 KB/DB Windmill videoRPE 3
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Gymnastic -tunti 1. Workout
Harjoitellaan kuppi-kaari -liikettä
Tutustutaan varpaat tankoon -liikkeeseen (T2B) -
3 rounds for time Workout
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Strength work Workout
STRENGTH
Alternate for 4 rounds, rest as needed between
1) 8 Ring Row, tempo 30X1 (3sec down, explosive up)
2) 45-90sec Plank hold variations videoRPE 3+ to 4
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WARM-UP Workout
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30second gaps Workout
3 Rounds
30s. Handstand hold
30s. Max reps of push ups
30s. Rest
30s. Hollow body hold
30s. Max reps of tuck ups
30s. Rest
30s. Superman hold
30s. Russian twists
30s. RestFor reps
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4 rounds, rest 30-60sec between movements Workout
STRENGTH (sport specific)
4-5 rounds, rest 30-60sec between movements
1) 6 Sandbag over chest height
2) 20+20m Single Arm Farmers Carry
3) 5-8 Sandbag Squat (front of body)
4) 20m Double KB Overhead WalkRPE 3+ to 4
Target: this is not for time, but for quality. Keep the rest periods short to maintain Ave HR>130. Pick challenging but repeatable loadings.
Tailoring Options:
Sandbag→ Heavy Hang Power Cleans
Sandbag Squat→ Double KB Front Squat