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,
For time:
Run, 1 mi
320 Double Unders
Run, 800 m
160 Double Unders
Run, 400 m
80 Double UndersGoal
Sub 25 minsB,
4 rounds for quality of:
8x [ 1 Kettlebell Clean + 1 L/1 R Kettlebell Reverse Lunges ], pick load
10 Double Kettlebell Bent Over Rows, pick load
Rest 2 mins -
EXTRA-STRENGTH (open gym) Workout
Warm up
A) 4-6min easy erg
B) Front squat warm-up:
8-6-4-2 up to 65% 1RMC) Chin-up warm-up:
3 rounds: 10 face pull + 6 ring rowWorkout
A) Front squat
6x4 @70-80% 1RMB) Chin-up
3x10-12
Rest 2-3minAvustettuna voit tehdä kuminauhalla tai käyttää aputankoa.
C) On the minute for 12min
1. 6 ring dip
2. 12 ring row
3. 12 hip thrust (barbell / KB)
4. Rest -
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”31 Heroes” Workout
[TEAMS OF 2]
AMRAP 31:
8 Thrusters 50/35kg
6 Rope Climbs
11 Box Jumps*Switch After 400 Meter Run
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Hang on! Workout
Every 2min x 7 (14min)
-5 hang power snatch 30/20kg
-5 t2b / 10 leg raises
-10 bar facing burpees -
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Bike to Work Workout
For time
- 75 toes-to-bars
- 5-mile bike
- 75 chest-to-bar pull-ups
- 5-mile bike
If you have a bike and a 3-mile course, great. If not, choose a stationary bike and complete the whole workout inside.
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Weightlifting Workout
A: Power snatch+ ohs+ triple sots press 3x3
B: Halt squat snatch+ low hang squat snatch 4x2
C: Double clean+ split jerk/ Clean+ double split jerk 2x2