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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Kettlebell Workout
A1) 3 sets for quality
single arm KB row w/ 3 sec. down x 10/side
push ups on KBs x 10-Into-
A2) 3 sets for quality
suticase walking lunge x 10
crossbody deadlift x 10/sideB) EMOM 10 min.
Odd: 1 swing + 2 high pull + 3 snatch
Even: 3 swing + 2 clean + 1 thrusterPerform the complex on each side within the minute.
C) 2-3 sets for quality
5/5 tall kneeling KB halo
5 prone snow angels
1:00/1:00 pigeon/couch stretch -
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90sec ON 90sec OFF * 6 Workout
A)
12/10 cal row
10 DB hang snatch
Burpee over DBB)
12/10 cal row
10 DB hang snatch
Shuttle runScore = burpee + run total
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MAYFLY PRO TRACK Workout
A,
Back Squat
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
Final set is an AMRAPB,
4 rounds, each round for time, of:
Row, 500 m
25 Wall Balls @9/6kg
Rest 2 mins between each round.
Goal: Sub 3 min/roundC,
3 rounds for quality of:
10 Rower Walk Outs
Plank Jack, 20 secs
10 Rower Pikes
Lateral Med Ball Toss, pick load, L 20 secs/R 20 secs
5 L/5 R Side Plank Reach Throughs
Slam Ball, pick load, 20 secs
Rest as needed between each set or cruise through. -
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