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,
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk 1-1-1-1-1Use the heaviest weight you can for each set.
Rest as needed between sets.5x(1+1+1)
B,
For time:
10 Thrusters @61/43kg
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double UndersGoal: sub 7 mins
Optional Recovery/Endurance:
At the end of the couplet bike, row, or jog at a moderate pace till the clock hits 15-20 mins.C,
Push-ups 3x8Rest as needed between sets.
Perfect reps. Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated with either variation if you like. Sets should be near but not to failure.
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Päivi ergathlon Workout
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PÄIVIN ERGATHLON Workout
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Warm up Workout
3min.: Bike/Row/Run
2 rds:
6 Deadlift
6 Muscle clean
6 Front squat
6 Press
6 Ring row2 rds:
3 Clean pull
3-position squat clean
3 Split jerkMobility...
Clean & jerk:
3x 40%
2x 50%
1x 60%
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HSPU Workout
A: HSPU 4x3 20sec rest between every rep, 2min rest between every set
B: Bench press 4x20@50% -
Kahvakuula 1 Workout
Kahvakuula 12-20kg
EMOM 12-16
1. American swing x 15
2. Goblet squat x 15
3. Power Clean x 6 molemmilla käsillä
4. Squat Clean x 5 molemmilla käsillä
2-3min lepo
E3MOM x 5-7
Etuheilautus vuorokäsin x 15
Power clean x 5 (ensin toinen käsi kaikki 3 ja sitten toinen)
Power snatch x 5
Windmill x 5 -
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