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

Weighted Chin-Up: 3-3-3-3-3 Strength

Record important details such as weight, rest and so on.
Warm up EMOM Workout

EMOM10
1. Kb bottom up press + windmill (3+3/3+3)
2. Kips at bar (5-10)
3. Gymnastics swim (20sec breast + 20sec front crawl)
4. Inch worm + push up (3-5)
5. DU practise
Handstand Push Up Technique Workout

Work on the progressions of;
Headstand
Kick up to Handstand
Headstand progression to kip
HSPU Kipping
Scaling on Box
Interval Workout

Intervals 30s:30s for 8min:

1) wallball

2) burpee
Power snatch Strength

5x2 75%
Lunge+t2b Workout

4-5 rounds of
8+8 behind the neck reverse lunge + max reps t2b

- rest as needed between sets
Front squat Strength
3 x 3 front squat
- leave one rep in the tank
- rest 4 min btw sets
Core Workout

3 rounds 30 sec on/ 15 sec off

- windshield wipers
- dead bugs
- plank hold
Quality work Workout
3 rounds for quality
- 8 -10 db bench press
- 8+8 kb row
- max hand stand hold
- rest as needed
Intervals Workout

Every 3 min x 4

15 Wallballs
12 Box jumps
9 HSPU

Need a training program?

Weighted Chin-Up: 3-3-3-3-3 Strength

Warm up EMOM Workout

Handstand Push Up Technique Workout

Interval Workout

Power snatch Strength

Lunge+t2b Workout

Front squat Strength

Core Workout

Quality work Workout

Intervals Workout