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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Assblaster vol 7.0 Workout
1) Hip thrust x 8
2) Split jump x 10
3) Banded walk 45s
4) Skater squat (elevated) x 8/8 -
MAYFLY PRO TRACK Workout
A,
"Friendly Fran"
For time
3 rounds
21 thrusters @52/38kg
21 C2BTimecap : 9 mins
B,
For distance:
Monostructural Cardio: 1x 40 minsEvery 10 mins do:
10 Cossack Squats, pick load
10 Band Pull Aparts
15 Banded Good Mornings
10 Goblet Reverse Lunges, pick load
10 Dumbbell Pull Overs, pick loadMonostructural Cardio- Bike, Row, or Run
Use light/recovery weight for all movements of keep them at bodyweight if needed.
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Double Kettlebell Snatch 4x5 Strength
Four sets of five reps of double kettlebell snatch. Mark weight of single KB.
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Friday 2nd October 2020 Workout
WOD a
4 minute AMRAP
3 DB press ups
6 alternating renegade rows 22.5/15
12 alternating DB snatch
24 Double unders1 min rest
3 rounds
WOD b
4 minute AMRAP
3 press ups
6 alternating plank shoulder touches
6 bent over rows
6/6 DB snatch
24 single unders1 minute rest
3 rounds
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