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

Strength Strength

Db strict press 4x6
10min AMRAP Workout

10 Ring dips
10 Hollow rocks
20m Skillmill sledge push (10)
"Bitter Orange" Workout

4RFT
10 SA KB OHS 16/12 kg R
10 pullups
10 SA KB OHS 16/12 kg L
10 V-ups
Strengh Strength

Power snatch+hang squat snatch
WOD Workout

AMRAP 10'
10 Chest-to-Bar Pull-Ups
10 DB DL @2x22,5/15kg
10 Alternating single arm DB C&J @22,5/15kg
Conditioning 28-09-2019 Workout

In teams of 2.
AMRAP 40:00
30 Power Cleans @60/42.5kg
300 Meter Run / 1 x Stairs / 300m Row
30 Toes to Bar
300 Meter Run / 1 x Stairs / 300m Row
30 Air Squats
300 Meter Run / 1 x Stairs / 300m Row

*One person works at a time. Split as needed.
WARM-UP Workout

EMOM x12
1) Row/Bike/Airbike
2) 10 KB Deadlift + 10 KBS + 5 Goblet Squat
3) 5-10 Push-Up + 5-10 Ring Row + 5-10 V-Up

+
Frog Flow video or Lunge Flow 2.0 video
2-position Hang Power Snatch Strength

WEIGHTLIFTING

2-position Hang Power Snatch (above/below the knee)

EMOM x9

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4

Nice and fast. Not all out.
FOR TIME Workout

FOR TIME:
21-15-9
Hang Power Clean 30/42,5kg
Bar Over Burbee

TC 7min
Takomo Gymnastics Workout

A.) HS hold/ HS walk practise

B.) 3 rds Strict gymnastics strength with DUs

30-50 DUs

Scapular pull-up with pause 10 reps

Pause ring row 10 reps

Strict t2b / leg raise 6-10 reps

straight arm plank hold 30 sec
rest 1 min

Need a training program?

Strength Strength

10min AMRAP Workout

"Bitter Orange" Workout

Strengh Strength

WOD Workout

Conditioning 28-09-2019 Workout

WARM-UP Workout

2-position Hang Power Snatch Strength

FOR TIME Workout

Takomo Gymnastics Workout