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-
ERG and Squats Workout
30 MIN
- Erg for 1 min
- 3,6,9,12,15.... Squats
Erg is not specific - Could be rower, bike, whatever (sub with double unders/jogging)
Squat weight is not defined - Could be a barbell, kettlebells, dumbbells or whatever - Just get to work
Score is the amount of squats.... Note weight, Erg etc in comments
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Warm up and WOD Workout
Pick a partner and grab a box and machine
Split reps between partners20/16 cal bike or row
20 box step ups
20 passthroughs
10 burpees
20 box jumps30 rounds (you go I go)
12/10 cal bike or 16/12 cal row
6 burpee box jump over 24/20*alternating rounds. 1 partner works while 1 rests.
45:00 time cap (must move quick to get done within time cap) 1:30 per round.
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Saturday Warm up Workout
Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:30 air bike + 1:30 ski erg
5 inch worm with push up
5+5 lunge elbow to floor strech
10 wall squats
5 barbell power snatch + 5 barbell ohs
5 power cleans + 5 thrusters
:30 wall climb holdSkill / Wod Prep
Lets Pracitse some double unders, then wall walk movement
Then practise Free Handstand Hold / walkings
1) Kick to Handstand against wall x 5-7 reps
stay few seconds next to wall, come back down and do it again.
goal is to find just about right speed to go to that HS Hold
"prepare to go hs hold without wall, so it wouldnt go over"
2) Some HS hold playing againts wall/free holds. take the other leg off
from the wall, then both and find some balance (2-3 times attempt)
3) Shoulder taps on wall climb hold, 2-3 sets of 15-20 reps.
we want to feel how to change weight hand to hand and get stimulus to
HS walking.
4) HS walking practises for sometime. Try to get some steps and meters in. -
3-2-1 Workout
Partner wod 36min
Molemmat suorittaa jokaista liikettä 3min-2min-1min
Burbee
(3min-3min-2min-2min-1min-1min)
WB @14lbs
(3min-3min-2min-2min-1min-1min)
DB snatch @12,5kg
(3min-3min-2min-2min-1min-1min)Tulos on yhteenlaskettu toistomäärä
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Bench press 4x5 Strength
A: Bench press 4x5 @77,5% amrap sista setet
B: spoto press 6x1 @60%
C1: Lat pull downs 4x8
C2: Seated Shoulder press 4x5 -
MAYFLY PRO TRACK Workout
A,
1 Hang Power Clean + 1 Power 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)
After warming up, take 5 sets to find your max weight for the complex for today.
B,
Complete as many rounds as possible in 30 mins of:
max rep Ski Erg Calories, 3 mins
50 Double Unders
3 Front Squats, pick load, from the floor
1 Legless Rope ClimbFront Squats- 65-70% 1RM
Each new round add 5kg to your front squat. Goal is a strong but sustained effort across all rounds completing the work at a RPE of 6-7/10.
C,
Push-ups 4x10Rest 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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Conditioning + aerobic work Workout