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-
Endurance WOD Workout
Every 10 mins x 4 sets:
A.
50 double unders
500 m row
40 air squats
20 alternating single DB snatches 35/25 lb
10 box jumps 24/20”B.
350/300 m ski
20 m med ball lunge walk 40/30 lb
12 burpees
20 m med ball lunge walk 40/30 lb
350/300 m ski2 sets per station. Time cap 8 minutes per station.
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Päivän paras tunti Workout
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Seinäjoki jumppa 1 Workout
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MAYFLY PRO TRACK Workout
A,
Back Squat Deload
Week 4 Cycle 2
1x5@40%
1x5@50%
1x5@60%Find your Incline Bench Press 1 Rep Max.
Find your 1RM for the day. Work to Increase weight by 2,5-5kg from last week.B,
Dumbbell Bench Press 15-15, using heaviest weight per set
Dumbbell Rollback 10-10, using heaviest weight per set
Single Arm Dumbbell Row 10-10, using heaviest weight per setC,
4 rounds for quality of:
3 Box Jumps
10 Banded Push-ups
10 Jumping Squats
10 Banded Barbell Rows, pick load
10 V-ups
20 Row CaloriesBox Jumps- high
Jumping Squats- add loading if you like
Row Calories- easy to moderate paceFocus is on explosive power in this workout. Take your time moving from one movement to the other with the goal being speed DURING the exercises, not necessarily on the workout overall.
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Core work and interval training Workout
Then
High knees
Butt kicks
Shuffle swings
Toy solders
Toe touches
Spider-Man lungesCore work
E2MOM x 5
20 weighted sit up
Remaining time max effort plank hold*end each plank at 1:50 giving you 10 seconds of rest before next round
- score is accumulated plank time
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Endurance WOD Workout
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WOD Workout
20 min AMRAP
7 hang power cleans 105/75
15 air squats
400m run*Sub 25/20 cal bike for run