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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For time Workout
10 Plate G2OH 20/15
Then
20 Double KB Push Press 20/14
10 Plate G20H
Then
30 Air Squat
20 Double KB Push Press
10 Plate G2OH
Then
40 Russian KB Swing 20/14
30 Air Squat
20 Double KB Push Press
10 Plate G2OH
Then
50 Up Downs
40 Russian KB Swing 20/14
30 Air Squat
20 Double KB Push Press
10 Plate G2OH -
MAYFLY PRO TRACK Workout
A,
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]Use the heaviest weight you can for each set.
Rest as needed between sets.B,
Teams of 2 - 10 rounds for time of:
3 Power Snatches@84/57kg
9 Box Jumps@75/60cm
27 Double UndersComplete in teams of 2. Alternate rounds with your partner in an "I go, you go" format till you complete 10 full rounds (5 each)
C,
3 rounds for quality of:
7 L/7 R Skater Squats
Weighted Wall Sit, pick load, 20 secs
20 L/20 R Lying Leg RaisesWeighted Wall Sit- hold med ball between knees
Rest as needed between rounds.
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Cleans, Lunges, Squats and Burpees Workout
20 min
2/4/6/8/10..... with 1x17.5 kg DB
- Alternating Hang power Cleans
- Alternating reverse lunges w. DB on Shoulder
- Goblet squats
- Burpees over DB
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Modified cindy Workout
10 Rounds For Time
1-2-3-4-5-6-7-8-9-10 Clean-and-Jerks (155/105 lb)
5 Pull-Ups
10 Push-Ups
15 Air Squats -
Modified "Cindy", 10 rounds for time Workout
10 rounds:
1-2-3-4-5-6-7-8-9-10 clean & jerk 70/48kgBetween every round:
5 pullups
10 pushups
15 airsquats -
ReissuWod #5: 2 x 21-15-9: pistoolikyykky / burpee / ilmakyykky / etunojapunnerrus Workout
Aikaa vastaan
21-15-9
- Pistoolikyykky (vuorojaloin)
- Burpee
2min tauko
21-15-9
- Ilmakyykky
- Etunojapunnerrus
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