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-
Assault bike, T2B, DB snatch Workout
5 RFT:
10cal Assault bike
10 T2B
10 Alt. DB hang snatch 22,5/15kg -
Pe 27.3.2020 Sali maastaveto Workout
Hypyt 5x3
Maastaveto amrap x 85% (toistomaksimi)
-lämpät kolmosinaSuorinjaloin maastaveto 2x15
Vatsarutistukset 2x20
Reverse Hyper 2x20
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13.3.2020 CF Workout
Voimatempaus + snatch drop
3 x (3+3)x45%
Tempaus polvelta + valakyykky
1+1xMAxRive polvelta + etukyykky + Raty + Työntö
1+1+1+1xmaxTakakyykky 5RM
3 x 12 Leunaveto
3 x 30 russian twist -
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CrossLifting Workout
A,
Big Clean Complex6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split JerkOne set consists of all 12 reps
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210220 RCFT Metcon Workout
Every 4 minutes for 5 rounds:
15 sumo deadlift high pull 40/30 kg
12 box jump 60/50cm
9 toes to bar
6 devil press 15/10 kg -
B1. Box Front Squats (On the 0:00) Workout
On the Minute x 7:
2 Box Front SquatsTechnique loads, focusing on speed off the box.
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MAYFLY PRO TRACK Workout
A,
Week 1
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5+ at 85% 1RMRest as needed between sets.
B,
50-35-20 reps, for time of:
Bike Calorie
BurpeeThe regular test for this would be a 10 min effort for max calories. Results being the following:
Male >100, Female >70, you are entering into your program with a ‘less than average’ level of conditioning
Male 101-150, Female 71-130, you are entering into your program with an average level of conditioning
Male: <150, Female <130, you are entering into your program with an ‘above average’ level of conditioningGoal: Sub 15 min
C,
Complete as many rounds as possible in 6 mins of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
Banded Lateral Walk, L 7,5m/R 7,5m
10 L/10 R Banded Hip Extensions -
MAYFLY PRO TRACK Workout
A,
Hang Clean & Jerk 2-2-1-1-1Use the heaviest weight you can for each set.
Rest as needed between sets.B,
Teams of 3 - For time:
Med Ball Run@9/6kg 800 m
60 Deadlifts@143/102kg
40 Strict Handstand Push-ups
20 Back Squats @143/102kg
10 Rope ClimbsTeams of 3 work to accomplish the work. Break reps up as much as you want but you need to finish one exersice before moving onto the next.
Goal: Sub 20 min