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-
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MAYFLY PRO TRACK Workout
A,
2 Power Clean + Push Press + Split Jerk 1-1-1-1-1Use the heaviest weight you can for each set.
Rest as needed between sets.5x(2+1+1)
B,
Hang Muscle Clean 10-10Use the heaviest weight you can for each set.
Rest as needed between sets.C,
Every 1 min for 20 mins, alternating between:
20/17 Row Calories
10 Strict Handstand Push-upsD,
6 rounds for quality of:
Ring Support Hold, 20 secs
Ring Support Bottom Hold, 20 secs
Chin Over Bar Hold, 20 secs
Rest 1 min -
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Extra Credit 20-08-2020 Workout
Banded Pull-throughs
Max Reps in 2:00
- Beat total from last week by 10 reps.
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- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold -
EMOM 20 Workout
- DB box step up 10 kg/ 10 rep
- Russian Twist with KB 10 kg 20 r
- KB clean and jerk 8/8 r
- Goblet squat 15 alt. Hollowbody rock 15
- Rest
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Dumbbell lateral side raise 3x10 Strength
Three sets of ten dumbbell lateral side raises. Keep good form!
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Thrusternousut Workout
4 rounds:
500m bike
5- 7- 9- 11 reps of
Burpee bar over
Thruster
M: 50-55-60-65kg
W: 25-30-35-40kg -
Painonnosto, rinta tankoon veto (C2B) Strength
Suorita 3 minuutin välein 50 % toistomaksimista rinta tankoon (C2B), niin monta sarjaa kuin jaksat.