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,
Each for time:
Sled Push: 5x 15mRest as needed between efforts.
B,
As many reps as possible in 10 mins of:
Bike Erg Calorie
Box Jump Over, 60/50cm
Bench Press, 70/47kgComplete in teams of 3. One athlete at each exercise. Rotate as often or little as you like.
Score is total reps as a team.
Goal
Just get it done.C,
3 rounds for quality of:
10 L/10 R Lateral Med Ball Toss, pick load
Plank Hold, 20 secs
10 L/10 R Teapots, pick load
Plank Hold, 20 secs
Rest 1 min -
Back squat 5-5-5 Strength
A:E30S for 10min
C&j x1 @light weight
B: Back squats 3x5
C: strict pull ups 3xMax
D: 20min emom
5x Kb swing -
Total workouts of the week Workout
Rest day, total workouts of the week 11 hours, x 6
Week 4/4Strength & conditioning
Metcon x 2
Aerobic work x 2 - 85 min
Upper body strength x 1
Squat - 1200 kgGymnastics
MU - 55
BMU - 10
BFLY - 75
BCTB - 60
HSW -Recovery
Sleep, 8+ hrs/week - 4
Avg. time to bed - 22:50
Avg. hours asleep - 8 h 5 min
Avg. cals/day - n. 2770 -
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27.9.2021 Workout
2 rounds for time
21 bench press @60kg
3 rope climbs
15 bench press @70kg
2 rope climbs
9 bench press @80kg
1 rope climb -
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Saturday Warm up Workout
Warm Up
3 rounds
1:00 cardio (add speed each round)
3+3 squat strech
3 inch worm with push up
5 dynamic squat strech
5 muscle cleans
5 hang power cleans
5 tempo ring row