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-
NBT Metkuli Workout
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For time Workout
15-12-9:
Front Squats (42.5/30kg)
Chest to Bar Pull-ups15-12-9:
Thrusters (42.5/30kg)
Pull-ups(Time cap: 30min.)
- Ohjeistus:
- Tangon tulisi olla kevyt. Kaikki sarjat tulisi pystyä tekemään 1-2 osassa.
- Skaalaa painoja/toistoja/matkaa, mikäli tarve vaatii.
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MAYFLY PRO TRACK Workout
A, Back squat week 2 , cycle 1
1x3@70%
1x3@80%
1x3+AMRAP @90%
Rest 3-4 mins before the amrap! GO ALL OUT!B, (As heavy as possible but UNBROKEN sets and good form)
Bench Press (close grip) 2x15, using same weight per set
Bent Over Barbell Row 2x15, using same weight per set
Shoulder Press 2x15, using same weight per set
Rest as needed btw sets!C,
Every 1 min for 7 mins do:
4 Kipping Pull-ups
4 kipping Toes-to-bars
Jump rope the remainder of each min (single under) -
Conditioning Workout
$ in: 1600m Run
3-6-9-12-15 reps:
- Burpee box jump over 60/50cm
- Power clean 61/43kgRest 3 min
15-12-9-6-3 reps:
- Burpee box jump over 60/50cm
- Power clean 61/43kg$ out: 1600m Run
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WOD Workout
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MAYFLY PRO TRACK Workout
A,
Every 2 mins for 10 mins
1 Snatch, 80-85% 1RMB,
2012 CrossFit Games - Chipper
For time:
10 Overhead Squats, @70kg/47kg
10 Box Jump Overs @60/50cm
10 Thruster 61/42,5kg
10 Power Cleans@ 93/57kg
10 Toes-to-bars
10 Burpee Ring Muscle Ups
10 Toes-to-bars
10 Power Cleans@ 93/57kg
10 Thruster@ 61/42,5kg
10 Box Jump Overs
10 Overhead Squats @70/47kgGoal: Sub 15 min
C,
Weighted GHD Sit-up 3x20
Rest as needed between sets.
Good Morning 10-10@50/35kg
Rest as needed between sets. -
Conditioning 19-07-2020 Workout