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-
WOD, warm up Workout
For 10 minutes:
200 m row or ski
10 banded pull throughs
10 banded behind the neck press
10 diagonal band pull aparts
10 scap push ups
10 squat thoracic rotations
then:
EMOM x 5 (with empty barbell):
5 front squats + 5 good mornings + 5 romanian deadlifts + 5 muscle cleans -
Warm up Workout
-
Conditioning Workout
Partner wod
Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 alt. Dumbell Hang Snatch + 6 perfect Push upChange when both completed the task!
3 mins rest
Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 box jump + squat on topChange when both completed the task!
3 mins rest
Amrap 10 mins
Partner A: 15/12 cal row
Partner B: 12 T2bChange when both completed the task!
-
-
23.9.2021 Workout
EILINEN
TAI
Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 minTAI
- 30 min palauttava hölkkä sekä venyttelyt -
MAYFLY PRO TRACK Workout
A,
5 rounds for quality of:
Yoke Carry, pick load, 30m
Rest 1:30
Extended Arm Sled Drag, pick load, 30m
Rest 1:30Yoke Carries- moderate load
Extended Arm Sled Drags- moderate loadB,
For time:
10 Rope Climbs
40 Handstand Push-ups
60 Box Jump + Air Squats @60/50cm
40 Push Jerks @61/43kg
200 Double UndersGoal: sub 20 mins
C,
For quality:
3x10 L/10 R Split Squat + Split Stance Good Mornings, pick load
3x8 Kang Squats, pick load
Sled Drag Face Pull, pick load, 3x 15mComplete all exercises at RPE 7/10.
-
-
-
-
MAYFLY PRO TRACK Workout
A,
For time:
Row, 5 kmEvery 3 mins complete:
10 Wall Balls@9/6kgGoal: No more than 10 full rounds to complete the 5 km.
B,
Barbell Row 8-8-8, using heaviest weight per set
Kettlebell Sumo Deadlift 8-8-8, using heaviest weight per set
Dumbbell Incline Bench Press 6-6-6, using heaviest weight per setBarbell Rows- 3 secs down and up
Kettlebell Sumo Deadlifts- 3 secs down and up
Dumbbell Incline Bench Press- 3 secs down and up