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-
Conditioning Workout
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4x1 Pause Snatch Deadlift Strength
4x1 Pause Snatch Deadlift @100% 1RM Snatch
- 20sec Pause Below The Knee
- Rest 2min btw sets -
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OPTIONAL LONG ENDURANCE Workout
WARM UP
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCEAMRAP 40-60min
4min easy machine
20-50 DU
20-50m farmer carry
10-20 GHD sit up / or V up
Not too fast, just move!!!
PK 1-2, not too FAST !!!COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE" -
Partner work Workout
W/ partner, YGIG - E4MOM x4
2-4 rope climb / 4-8 lying-to-standing
16-24 s.a. db snatch (22,5 / 15)
16-24 cal air bike / bike ergTreenin flow: Pari suorittaa yhteensä annetun toistomäärän, vain toinen pareista työskentelee kerrallaan
Tavoite: Työaika ~2min / kierros.
Rasittavuus: RPE 7-8 -
Burpee Härdelli Workout
Partner Metcon
For time.100 Burpee Pull-up
100 Burpee box over
100 Burpee to target
100 Bar facing burpee
100 Burpee to plate
100 Burpee -
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MAYFLY PRO TRACK Workout
A,
15-12-9-6-3 reps, for time of:
Power Snatch @52/35kg
Bar Facing BurpeeGoal: Sub 10 min
B,
5 rounds for quality of:
Farmer Carry, pick load, 100 m
15 GHD Sit-upsFarmer Carry- heavy
10-15 GHD Sit-ups -
