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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Superfly, Franny, Shark Attack Workout
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Front squat 2-2-1-1 Strength
Training max= 95% of real 1RM.
Press 2,2,1,1 reps
80% of Training max
90% of training max.
95 % of training max
100% of training max -
Clean & Pull Workout
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15 min AMRAP of ring push-ups, T2Bs and running Workout
15 min AMRAP:
- 1 ring push-up
- 1 strict toes to bar
- 100 m run
- 2, 2, 100
- 3, 3, 100
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Gymnastics quality Workout
EMOM 18 min
1) Toes to bar
2) HSPU
3) rest- Reps per RPE 7 ___ Goal & Intensity -Build control and capacity in upper-body gymnastics. -This is not max effort, but clean, repeatable reps at a steady pace. -Maintain quality and rhythm through all 18 minutes. -Ask yourself each round: “Can I keep this pace until the end?” If not, scale now. RPE: 7 → challenging yet controlled. You should feel like you could do 2–3 more reps if needed. Why: This session builds consistency, shoulder stability, and body control, turning gymnastics movements into efficient and sustainable skills. The accessory work strengthens back, core, and scapular control, key for resilience and long-term progress.
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