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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Weightlifting Workout
A: Hang snatch pull+ hip snatch pull + hip squat snatch
B: Power clean + squat clean + power jerk
C: Emom 5’: triple snatch balance @75% of snatch -
Upper body bodybuilding Strength
A: CGBP 5rm + 2x5@90%
B: Strict pull ups 3set
C: Incline db Bench press 3set
D: Incline rows 3set
E: Over head v-bar triceps extensions 3set
F: Db Shoulder flys 1xdrop set
G; DB biceps curls 1xMax -
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MAYFLY PRO TRACK Workout
A,
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]Use the heaviest weight you can for each set.
Rest as needed between sets.B,
In 12 mins, for max reps of:
30 Rope Climbs
max reps in remaining time Bench Press, 70% 1RMGoal: you should have about 2 mins left for the bench
C,
For distance:
Sled Drag, pick load: 1x 15 mins
AHAP!!! -
Back squat juggernaut 10 nr2 Strength
A: Back squat 10x3@67,5% Amrap sista setet
B: Power clean 5x3
C: Pin press 4x3
D: Strict pull ups 3set
E: Heavy sled push 3x4x10m -
Push Press into Split Jerk Strength
Push Press into Split Jerk 3x5
@40-50%
Rest as needed between. RPE
2-3
Target: fast elbows, full
extension of the hips -
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Kettlebell Workout
Warm-up
3x
5-5 Half Knee Press
Rest: 10 Heavy Russian SwingWod for time
In Teams of 2 - I go U goBuy in: 100 snatch
100 Deadlift
100 Front Squat
100 Push Press
Cash out: 100 burpee
*with double KB @24/16
Tc:30 mins