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-
MAYFLY PRO TRACK Workout
A,
5 rounds for time of:
7 Squat Cleans @70/47kg
14 Kettlebell USA swings @24/16kgGoal: Sub 10 min
B,
5 rounds for quality of:
1 Box Jump, 60/50cm
1 Box Jump, 75/60cm
1 Box Jump, 90/75cm
Sled Push, pick load, 30m
Rest 2 mins
Box Jump ladder has you setting up boxes consecutively. When you land from one you should be rebounding to the next height. -
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Conditioning Workout
In teams of 2
AMRAP 35 mins
50 wall ball@9/6 kg
400m run / 500m row/ski
50 toes to bar
400m run / 500m row/ski
50 dumbbell snatch@22,5/15 kgGoal: 3+ rounds
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Deadlift Strength
7 sets of Deadlift
Set 1: 5 @70%
Set 2: 4 @75%
Set 3: 3 @80%
Set 4: 2 @85%
Set 5: 1 @90%
Set 6: 8 @70%
Set 7: 8 @75%
- Rest 2-3min btw sets -
Hang Pause Power Snatch Strength
5 sets of 3 Hang Pause Power Snatches
Set 1: @55%
Set 2: @60%
Set 3: @55%
Set 4: @60%
Set 5: @65%
- Pause 2sec in receive
- Rest 2min btw sets -
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