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,
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]
1x [ 2 Squat Cleans + 1 Split Jerk ]Use the heaviest weight you can for each set.
Rest as needed between sets.Build to a heavy set and complete a total of 5 sets within 10% of one another.
B,
0:00-10:00Jackie
For time:
Row, 1000 m
50 Thrusters@20/15kg
30 Pull-ups10:00-20:00
For time:
Row, 750 m
35 Thrusters@43/30kg
20 Strict Pull-ups20:00-30:00
For time:
Row, 500 m
20 Thrusters@61/43kg
10 Bar Muscle-upsC,
For quality:
Double Kettlebell Front Rack Carry, 24/16kg, 400 m
Sled Drag, 40/30kg, 400 mGoal: Just get it done
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Kettlebell Workout
Amrap 20’
In teams of 2
1 double KB Clean
2 double KB Push Press
3 double KB Front Squat
partner A completes a full round then switchAfterparty
4x20 KB Pull Through
Rest: 30 s -
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push and pull Workout
20min Snatch / Bench EMOM
Even: 3 TNG Full snatches
Odd: 5 Bench press
*Select your own weight -
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Raakarive + raakatyöntö + ylöstyöntö Strength
2x 2+2+2 @kohtalainen
2x 1+2+2 @lisää hieman
2x 1+1+1 @haastava -