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-
SKILL Workout
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Weightlifting Workout
A: Snatch pull doubles 5x2, focus on extension @40-50%
B: Tempo power snatch + OHS + tempo squat snatch 6x1 @60%
C: Squat snatch up to heavy
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22.2.2023 Pump Sesh ( Optional ) Workout
5 Sets:
15 Close Grip Bench Press
12 Bulgarian Split Squat ( each leg )
9 Seated Arnold Press -
22.2.2023 Skill Conditioning Workout
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MAYFLY PRO TRACK Workout
A,
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]
1x [ 1 Hang Power Clean + 1 Power Clean + 2 Front Squats ]Use the heaviest weight you can for each set.
Rest as needed between sets.Find a heavy weight for the complex today and accumulate 4 additional work sets within 15% of your best for the day
B,
In 5 mins, for max reps of:
50/40 Bike Calories
max reps in remaining time [ 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press ], 61/43kg
-- then --
In 5 mins, for max reps of:
50/40 Bike Calories
max reps in remaining time Burpee Pull-ups
-- then --
In 5 mins, for max distance of:
50/40 Bike Calories
max distance in remaining time Farmer Carry, 32/24kgC,
Complete as many rounds as possible in 6 mins of:
5 L/5 R Landmine Get-ups, pick load
10 L/10 R Side Plank Pulses
See-Saw Plank, 15 secs -
22.2.2023 Clean & Jerk Complex Workout
On The 3:00 x 5 Sets :
3 Hang Power Cleans
3 Front Squats
3 Push Jerks- Athletes must hold onto the barbell for the entire complex
- Aim here is to lift heavier weight across
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22.2.2023 Warmup Workout
Row 1000m
Then 3 rounds :
5 Front Squat
3 Shoulder Press
5 Good mornings
3 Push Press
20 Single Unders -