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-
23.7.2022 Warmup Workout
5:00 Cardio
3 rounds:
15 Banded Pull Apart
5-7 Ring Push Ups
10 Cossak Squat, alternating
20 Pass Trough -
“Macho Minute” Workout
On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Bar-Facing BurpeesBarbell: 61 / 43 kg
-
Snatch Strength
A: E30S for 10min 1x Snatch @light weight. Speed focus
B: High bar back squat 5-5-5
C: Floor press 3x5, amrap sista setet
D1: Sled push 3x4x10m @moderate weight
D2: Strict chin ups 3xMax -
CONDITIONING Workout
EMOM x12 (4 rounds)
1) 10 Double KB Snatch (from
floor)
2) 10m Front Rack Walking Lunge
3) 8-12 TTB
Overall RPE 3 to 4, not all out. -
Clean & Jerk Strength
Every 90-120sec C&J
Double x9-12 @75-85% of 1RM.
Drop and Go. All sets across
(same loading). -
-
MAYFLY PRO TRACK Workout
A,
Each for time:
Sled Push: 5x 15mRest as needed between efforts.
B,
As many reps as possible in 10 mins of:
Bike Erg Calorie
Box Jump Over, 60/50cm
Bench Press, 70/47kgComplete in teams of 3. One athlete at each exercise. Rotate as often or little as you like.
Score is total reps as a team.
Goal
Just get it done.C,
3 rounds for quality of:
10 L/10 R Lateral Med Ball Toss, pick load
Plank Hold, 20 secs
10 L/10 R Teapots, pick load
Plank Hold, 20 secs
Rest 1 min -
-
-
