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,
Complete as many rounds as possible in 9 mins of:
10 Kettlebell USA Swings, 32/24kg
10 Toes-to-bars
24 Double Unders
12 Kettlebell USA Swings,
12 Toes-to-bars
24 Double Unders
14 Kettlebell USA Swings,
14 Toes-to-bars
24 Double Unders
...
Continue adding 2 Kettlebell Swing and Toes-to-bar reps each round until time expires.Athlete Instructions
Goal
4+ RoundsB,
3 rounds for quality of:
10 Landmine Rotations
Suitcase Carry, pick load, L 15m/R 15m
10 L/10 R Side Plank Pulses -
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EasyWOD 17.11.2022 Workout
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Day 3 Olympic Weightlifting Strength
No foot snatch
5 sets of 3 - built over the 5 sets, no foot snatch really help with bar pathPower clean & push jerk
5 sets of 3 @ 70% of 1RM clean & jerkBack squats
Temp 5 seconds up 5 seconds down
5 sets of 3 reps @ 55-60% of 1RM back squatAdditional extras
3 sets of 10
Bench press
Close grip press up
Standing bicep curl with barbell -
16.11.2022 Three Dimensional Workout
For Time:
50 Toes To Bar
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kgRest 2 minutes
50 GHDSU
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kgRest 2 minutes
50 Abmat Sit-Ups
400m Run / 500m Row
30 Bar Facing Burpees
20 Front Squat 52,5/37,5kg( 22 - 30 )
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Day 2 Olympic Weightlifting Strength
Tall jerk 5 sets of 2 reps keep this nice and light - this will help with footwork for the spilt jerk
YouTube for tall jerk
Muscle clean 3 sets of 5 reps @ 6RPE (we did 5RPE last week) so heavier than last week
Hang clean - build to a heavy 1RM
Back squat - 5 sets of 3 tempo squats 5 seconds on the way down, 5 seconds on the way up @ 50-60% (again heavier than last week)
Additional extras -
Accumulate 3 minutes in a plank hold
Weighted lunges 3 x 8 reps on each side @ 7RPE weight
Calf raises either on a machine or stood on the end of a plate @ 7PE for 3 sets of 8 reps -