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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Metcon Workout
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17.7 Wod Workout
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15 amrap/ 5 rounds Workout
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MAYFLY PRO TRACK Workout
A,
For time:
Row, 1000 m
Ski Erg, 250 m
30m Double Kettlebell Front Rack Walking Lunge @24/16kg
Row, 750 m
Ski Erg, 500 m
30m Double Kettlebell Front Rack Walking Lunge
Row, 500 m
Ski Erg, 750 m
30m Double Kettlebell Front Rack Walking Lunge
Row, 250 m
Ski Erg, 1000 mGoal: sub 30 mins
B,
Tempo Strict Press 6-6-6, using heaviest weight per set
Tempo Goblet Squat 8-8-8, using heaviest weight per setTempo Strict Press- 3 secs down and 3 secs up, RPE 7/10
Tempo Goblet Squats- 3 secs down and 3 secs up, RPE 7/10 -
MAYFLY PRO TRACK Workout
A,
1 Clean & Jerk, pick loadEvery 1 min for 10 mins.
Start at 60% 1RM and add 5 kg each minute.
B,
Glen
For time:
30 Clean & Jerks@61/43kg
Run, 1 mi
10 Rope Climbs
Run, 1 mi
100 Burpees
Goal: sub 32 minC,
3 rounds for quality of:
10 Lateral Raises, pick load
10 45 Degree Raises, pick load
10 Front Raises, pick load
10 GHD Plate Muscle Snatches, pick loadShoulder Maintenance
Rest as needed between rounds.
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MAYFLY PRO TRACK Workout
A,
Pause Back Squat 4-3-2-1Use the heaviest weight you can for each set.
Rest as needed between sets.3 sec pause at the bottom of each rep.
B,
For time:
Row, 1000 m
75 Power Snatches @34/25kg
50 Toes-to-barsGoal: Sub 12 min
C,
R Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
L Lateral Med Ball Toss, pick load: 4 x 20 secs / 10 secs
Med Ball Russian Twist, pick load: 4 x 20 secs / 10 secs
Med Ball Press Jack, pick load: 4 x 20 secs / 10 secs -
OPTIONAL ACCESSORY Workout
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20.3.25 Strength
4x
3 push press + 2 (split) jerkEvery 2min
- eka kolme vauhtipunnerrusta ja heti perään kaksi työntöä
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