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-
Gymnastics + conditioning Workout
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4*2:2 берпи, жимовые швунги, максимум НКП Workout
4*2:2
*15 берпи
*10 жимовых швунгов гантелей
* максимум нкп до конца 2-х минут
спрыгивая-отдых 3 ЦД -
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Monday chipper Workout
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Warm up and partner WOD Workout
With a partner
20/16 cal bike or row
20 Wallballs
20 KBS
10 passthroughs each
20KBS
20 Wallballs
20/16 bike or rowWOD with a partner
100 cal row
1 mile run*
100 devils press 35/50
100 cal bike40:00 time cap
*sub an extra 80 cal on the bike or 100 cal on rower if not running
One partner works while the other rests.
Must finish all reps of a movement before moving onto another -
MAYFLY PRO TRACK Workout
A,
Split Squat 16-16-16-16Use the heaviest weight you can for each set.
Rest as needed between sets.4x8 L/8 R
B,
For time:
50 Box Jump Overs @60/50cm
60 Dumbbell Squats @2x32/20kg
50 Toes-to-bars
200 Double UndersGoal: sub 18 mins
C,
For quality:
3x6 L/6 R Tempo Cossack Squats, pick load
3x8 L/8 R Single Arm Incline Dumbbell Bench Press, pick load
3x8 Negative Pull-upsTempo Cossack Squats- 3 secs down and 3 secs up
Single Arm Incline Dumbbell Bench Press- 3 secs down and 3 secs up
3x5-8 Negative Pull-ups or Negative Ring Rows- 5 secs lowering and jumping upComplete each work set at an RPE of 6-8 out of 10.