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-
3 rundii nopee Workout
3 rounds for time:
16 cal Row
8 pullup
16 wallball 10/6
8 devils press 25/16kg -
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Strength Workout
A) Close Grip Floor Press
10-8-6-4-2+. Rest 2:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn't have to be a 2RM either.
- Go heavier than last week!
- Option: 5 x 5 at the same weight, focusing on technique.
- Use last week as a guideB) Elbow Out Landmine Row
3 x 8-10 each. Rest 60s.
Go heavier than last week if form allows. -
MAYFLY PRO TRACK Workout
A,
Back Squat 3-2-1Use the heaviest weight you can for each set.
Rest as needed between sets.
If you feel good ,feel free to go for a PR!
Otherwise RPE 8/10B,
Split Stance Dumbbell Deadlift 20-20-20Use the heaviest weight you can for each set.
Rest as needed between sets.3x10 L/10 R
C,
5 rounds for time of:
3 Back Squats@142/102kg
6 Ring Muscle-upsGoal: sub 12 mins
D,
For time:
Sled Drag, pick load, 400 m
Reverse Sled Drag, pick load, 200 m
Extended Arm Sled Drag, pick load, 100 mWeight on the sled should be a moderate weight allowing for a steady march for all drag variations, adjust weight as needed for each.
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