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,
Back Squat Week 3 Cycle 2
1x5@75%
1x3@85%
1x1+AMRAP@95%Incline Bench Press
Find your 1 RM for the day
Work to Increase weight by 2,5-5kg from last week.B,
Accessory Lifts
DB Bench: 2 x 15
DB Rollback: 2 x 10
Single Arm DB Row: 2 x 10C,
"Omar"
For time:
10 Thrusters 43/30kg
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees
Goal: Sub 12 minD,
Midline:
1 min: Hold at Top of Hip Extension
10 Plate Wrap/side
:45 sec: Hold at Top of Hip Extension
10 Plate Wrap/side
:30 sec: Hold at Top of Hip Extension
10 Plate Wrap/side -
Puolentunnin kimppakiva Workout
AMRAP 30 in teams of three
*split all but power clean&thruster30 Power clean
60 Cal ski (sprint 6-10cal)
90 T2B
30 Thruster
60 Cal Echo bike
90 HSPU -
WOD Workout
"Do it again Friday" 8 of January 2020
5 Rounds for Time
15 Kettlebell Swings @24/16 kg
10 C2B Pull-Ups
5 Squat Snatches @40/25kgTC: 16'
-
-
Niin kiva parijumppa, että kannattais tehä ainaki kaks kierrosta Workout
FT:
100 Cal bike erg (split)
50 Synchro DB snatch
80 Cal bike erg (split)
50 Synchro DB push press (2xDB)
60 Cal bike erg (split)
50 Synchro DB front squat (2xDB)Tabata:
V-ups / Russian twist
+
40 Ab mat sit-ups -
26.8.2020 Master SM Workout
Tempaus veto (Epäkäs)
1x3x100%
2x2x105%
2x2x110%Takakyykky
2+4+6+8, rive 100%
Suorinjaloin mave 3x20, kuorma jolla saa hyvän pumpin ala selkään.
Juoksu vedot
6 x 30m, rullaovelta Ohkin nurkalle. Ei repiviä.
-
-
18.9.2020 Lepikkä Workout
Työntö veto + rive polven alta + työntö
5 x (1+1+1) 80 - 85%
Rive + työntö
5 x (1+1) x 85% - 90%
Tempaus veto
3 x 3 x 100-120%
Boksihypyt
7 x 3
-
MAYFLY PRO TRACK Workout
A,
"Filthy 50"
50 Box Jump 60/50cm
50 Jumping Pull Up
50 Swings 16kg/12kg
50 Walking Lunge
50 Knees to Elbow
50 Push Press 20kg/15kg
50 Hip Extension
50 Wall Ball 9/6kg
50 Burpee
50 Double Under
Goal: Sub 25 minB,
Carries
Accumulate 5 min in a Kettlbell Farmers Carry Hold 32/24kg
*Each time you put the weight down complete 10 calories on the bike. If you put the weight down more than 5 times stop and call it good for the day. -
WOD 27/08/20 Workout
FOR TIME:
30 KB OVERHEAD LUNGE (LEFT ARM)
32/24 24/16
30 KB SNATCH (LEFT ARM)
30 KB OVERHEAD LUNGE (RIGHT ARM)
30 KB SNATCH (RIGHT ARM)