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-
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Barbell Conditioning Workout
8 Rounds Of Power Snatch
:30 On / :30 Off
Max Reps
Round 1: 55%
Round 2: 55%
Round 3: 60%
Round 4: 60%
Round 5: 65%
Round 6: 65%
Round 7: 70%
Round 8: 70% -
Warm Up Workout
3 Rounds For Quality:
10 Downward Dog Toe Touches
10 KBS (us)
30 DU
10 Banded Y-Presses
:30 Supinated Grip Hang -
22.1.2021 Russian Deadlift Workout
Maastaveto 6 x 2 x 80%
Snatch pull + Muscle Snatch + High Hang Squat Snatch
7 x (1+1+1) x 35 - 50%
TYöntöotteella penkkipunnerrus 5 x 4 x AHAP
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Sunday Rest Day Workout
Take this day for relaxing and doing something else than training.
Spend time with the people who you care and mean something to you.
Be the best version of yourself today. Enjoy life, be thankful of what you have and most important be happy! -
MAYFLY PRO TRACK Workout
A,
Sandbag Bear Hug Bulgarian Split Squat 16-16-16-16-16, using heaviest weight per set
Floor Press 8-8-8-8-8, using heaviest weight per setSandbag Bulgarian Split Squats- 5x8 L/8 R
B,
For time:
10 Thrusters @61/43kg
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double UndersGoal: sub 6 mins
Rest 1:30 before part 2...
For time:
21 Wall Balls @9/6kg
50 Double Unders
15 Wall Balls
40 Double Unders
9 Wall Balls
30 Double Unders
6 Wall Balls
20 Double Unders
3 Wall Balls,
10 Double UndersGoal: sub 6 mins
C,
Complete as many rounds as possible in 10 mins of:
30m Sled Drag, pick load
Lateral Sled Drag, pick load, L 15m ft/R 15m
Good Morning Sled Drag, pick load, 15mEasy pace. Use a heavy weight for the traditional sled drag and moderate weights for the lateral and good morning variations. Adjust loading as needed.
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Saturday Madness Workout
AMRAP 12:00 with a partner:
15 Power Snatches @52.5/35kg
15 Calorie Bike or Row or Ski
15 Toes to BarRest 2:00
AMRAP 12:00 with a partner:
15 Power Cleans @60/42.5kg
15 Calorie Bike or Row or Ski
15 Strict Handstand Push-ups or Scale OptionGoal: 4+ rounds in each amrap - split work evenly.
Maintain a relatively high level of effort, but not maxing out ~80%.
HSPU options: Strict, strict to pads, pike push-up, DB Push Press -
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Heavy Chipper Conditioning Workout
100/70 Calorie Assault Bike
75 GHD Sit-Ups
50 Power Cleans (225/155)
25 Ring Muscle-UpsKILOS 102.5/70
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