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-
-
-
16.10.2025 Dip & Chin-Ups, Strength Workout
Alternate B1/B2
B1. Strict dip – Build to 3-5RM, rest 1:00 before A2
B2. Strict chin-up – Build to 3-5RM, rest 2:00 before A1
-
Weekly Cardio Workout
-
-
-
MAYFLY PRO TRACK Workout
A,
1 Front Squat, pick loadEvery 1 min for 10 mins.
Use 90% 1RM or higher for all sets.
B,
Complete as many rounds as possible in 30 mins of:
Echo Bike, 1 km
15 No Push-up Burpee + Squats
L-Sit, 15 secs
Echo Bike, 1 km
14 Alternating Single Arm Kettlebell Swings, 24/16kg
5 Strict Toes-to-barsComplete at a RPE of 7/10.
C,
For quality:
3x5 L/5 R Eccentric Pigeon Squats
Lying Leg Crossover Static Hold, L 1:30/R 1:30
3x6 Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, 1:30
Roll/Smash Calves, L 1:30/R 1:30Eccentric Pigeon Squats- 3-5 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering -
-
Speal triplet Workout
5 kierrosta you go i go:
10 x Tempaus riipusta 50/35
15 x mave 50/35
20 x sivuttain boksin yli askellus 50/40 -
Strength & sled work Strength
150 min
1.Strength
- Bench press
- Weighted chin up
- Incline DB press
- Lateral raise
- Incline cable press
- Bicep curl & press/DB press
- Push up
- Plate front raise
- Bicep curl2.Sled pull and push