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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MAYFLY PRO TRACK Workout
A,
Split Squat 16-16-16-16Use the heaviest weight you can for each set.
Rest as needed between sets.4x8 L/8 R
B,
For time:
50 Box Jump Overs @60/50cm
60 Dumbbell Squats @2x32/20kg
50 Toes-to-bars
200 Double UndersGoal: sub 18 mins
C,
For quality:
3x6 L/6 R Tempo Cossack Squats, pick load
3x8 L/8 R Single Arm Incline Dumbbell Bench Press, pick load
3x8 Negative Pull-upsTempo Cossack Squats- 3 secs down and 3 secs up
Single Arm Incline Dumbbell Bench Press- 3 secs down and 3 secs up
3x5-8 Negative Pull-ups or Negative Ring Rows- 5 secs lowering and jumping upComplete each work set at an RPE of 6-8 out of 10.
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Painonnosto, maaliskuu, työntö Workout
Aktivaatioharjoitukset:
- Tall clean, tanko taskulla, päkiöiltä alle meno ilman ponnistusta 3 x 3
- Tall jerk, päkiöltä alle meno, tanko otsan korkeudella 3 x 3
Liikkeet:
A1. Rinnalle veto taskulta + polv. yläpuol. + polv. alapuol. 2 + 2 + 2
A2. Rinnalle veto + etukyykky + ylöstyöntö 1 + 2 + 3
C. Työntöveto (hidas lasku 60X0) 3 x 3Sarjat 3/ 4 ja kuormat 65 - 75 % (vara 1 - 2)
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4*2:2 берпи, жимовые швунги, максимум НКП Workout
4*2:2
*15 берпи
*10 жимовых швунгов гантелей
* максимум нкп до конца 2-х минут
спрыгивая-отдых 3 ЦД -
MAYFLY PRO TRACK Workout
A,
Week 9
Clean & Jerk 1-1-1-1-1Use the heaviest weight you can for each set.
Rest as needed between sets.B,
Complete as many rounds as possible in 12 mins of:
20/17 Row Calories
5 Pull-ups
10 Push-ups
15 Air SquatsImmediately into the next AMRAP...
Complete as many rounds as possible in 12 mins of:
20/17 Bike Calories
5 Ring Muscle-ups
14 Alternating Front Rack Reverse Lunge + Step-ups @34/25kgImmediately into the next AMRAP...
Complete as many rounds as possible in 12 mins of:
20/17 Ski Erg Calories
15 Kettlebell USA Swings @16/12kg
10 No Push-up BurpeesC,
StretchPec Stretch, 60-90 secs/side
Couch Stretch, 2 mins/side
Banded Lat Stretch, 60 secs/side
Adductor Stretch, 90 secs -
Måndag 1/3 2021 Workout
Push press 2rm
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3 rft
15-12-9
Box jump
Push press 52,5/35kg
2min rest between rounds -
1.2.2021 Russian Deadlift Workout
Maastaveto 6 x 2 x 80%
Työntöotteella penkkipunnerrus
5 x 5 x samat painot kuin viime viikolla.
Ojentaja punnerrus käsipainolla 4 x 8
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