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-
Weightlifting Workout
A: Muscle snatch+ Double power snatch
B: Double power clean + push jerk+ split jerk
C: Front squat T.:4320 @75% 5x3 rep -
MAYFLY PRO TRACK Workout
A,
Every 1 min for 14 mins, alternating between:
3 Rope Climbs
18 BurpeesB,
For quality:
5x 5 L/5 R Alternating Jumping Lunges
5x 3 Seated Box JumpsIf the jumping split lunge feels “easy” for you try adding some light dumbbells and holding them in the farmers carry position. The seated box jump should have you set up so your hips are just above your knees. Try to avoid rocking forward too much when starting the jump and work on accelerating from a dead stop.
C,
5x5 strict def hspu
- add deficit to previous result
- 3 sec tempo down -
Power Snatch Cycling Strength
Unbroken Sets For Load:
15-12-9 Power SnatchesRest As Needed Between Sets.
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The Haunted Workout
The Haunted:n tahdissa
Alkulämmin: pectoral, etureisi, takareisi, taljaEMOM 10 min
60kg
Power clean
Hang clean
Front squatLoppuun vatsa tabata 20s työtä, 10 huilia
5 min -
"Ice Box" Workout
AMRAP 25:
7 Box Jump Overs (24"/20")
7 Pull-ups
7 Power Snatches 34 / 25 kgEvery 5 Minutes [Starting at 0:00]:
400 Meter Run*Score: Rounds + Reps (Do Not Include Run)
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46 wod Workout
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MAYFLY PRO TRACK Workout
A,
For quality:
Sled Drag, pick load, 400 m
10 L/10 R Single Arm Kettlebell Clean & Jerks@16/12kg
20 Barbell Good Mornings
Banded Plank Hold, 30 secs
80 Bike Erg Calories
10 L/10 R Single Arm Kettlebell Snatches,
20 Barbell Romanian Deadlifts
Banded Plank Hold, 30 secs
Jog, 1 mi
10 L/10 R Kettlebell Front Rack Box Step-ups
20 Barbell Front Squats
Banded Plank Hold, 30 secsB,
3 rounds for quality of:
20 Alternating Landmine Rotations, pick load
Flutter Kick, 30 secs -
MAYFLY PRO TRACK Workout
A,
Tempo Strict Press 8-8-8Use the heaviest weight you can for each set.
Rest as needed between sets.3 secs up and down.
B,
For time:
6 rounds of:
Run, 400 m
10 Back Squats @102/70kg
-- then --
6 rounds of:
Row, 500 m
10 Strict Handstand Push-upsComplete in teams of 2. You go-I go fashion.
Each athlete will complete 3 rounds.
C,
For quality:
Monostructural Cardio, 60 minsLow-intensity effort of your choice. Ride a bike, go for an easy jog, hike, ruck, or even swim. Just choose something outdoors.
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