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-
GYMNASTICS STRENGTH Workout
3-4 rounds, minimal to no rest
between movements, but rest as
needed between rounds.1) 5 Wall facing hspu with slow
descent
2) 10 Ring rows (feet elevated) +
15sec. hold with the last rep on
each round (chest to rings)
3) 10-15sec. L-St (anyhow)RPE 3+ to 4
Tailoring Options:
Wall Facing HSPU→ Pike PushUp or HSPU Feet on the Box -
MAYFLY PRO TRACK Workout
A,
Band Sumo Deadlift 3-3-3-3Use the heaviest weight you can for each set.
Rest as needed between sets.Find a heavy set of 3.
--then--
3x 3 within 20% of your best for the day.B,
Complete as many rounds as possible in 20 mins of:
20 Rope Climbs
Run, 2 mi
L-Sit Hold, 2 minsC,
Sled Push 1-1-1-1-1Use the heaviest weight you can for each set.
Rest as needed between sets.5x 30m
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Warm up and WOD Workout
3 rounds
10/8 cal bike or row
10 passthroughs
10 lightweight WallballsWOD
AMRAP 5:00
Buy in: 400m run
Max rounds in remaining time
10 wallballs 20/14
10 AKBS 53/35Rest 5:00
AMRAP 5:00
Buy in: 400m run
Max rounds in remaining time
10 wallballs 20/14
10 AKBSRest 5:00
AMRAP 5:00
Buy in: 400m run
Max rounds in remaining time
10 wallballs 20/14
10 AKBS -
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MAYFLY PRO TRACK Workout
A,
2 Snatches, pick loadEvery 1 min for 8 mins.
65-70% 1RM
B,
2 Power Clean & Split Jerks, 65% 1RMEvery 1 min for 8 mins.
C,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups
5 Back Squats, 65% 1RMD,
For quality:
Outdoor Activity, 45 mins45 min Low Intensity Sustained Effort Outdoor Activity.
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Eminem's 24th anniversary ❤️ Workout
Partner WOD
2 Rounds for time, similar strength recommended
24 x Wallball
24 x Front Squat
24 x Push Press
24 x Hang power snatch
24 x Double Unders
Partner A works while partner B rests, then switch.
Every set must be unbroken. If you fail, both have to run 200m. -
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Warm up and partner WOD Workout
2:00 easy cardio (bike run or row)
3 rounds
8 box step ups
8 air squats with 3 sec pause at bottomPartner WOD
For time
400m run (done together)
42 front squats 115/80
42 burpee box jumps 24/20400m run (done together)
30 front squats
30 burpee box jumps400m run (done together)
18 front squat
18 burpee box jumps400m run (done together)