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-
-
Warm up Workout
-
MAYFLY PRO TRACK Workout
A,
For time:
50 Man Makers @22,5/15kg1 rep = Renegade Row + Push-up + Squat Clean + Shoulder-to-Overhead + L Overhead Lunge + R Overhead Lunge
Goal: sub 18 mins
B,
For quality:
3x6 L/6 R Eccentric Stiff Legged Deadlifts, pick load
3x6 L/6 R Tempo Reverse Lunges, pick load
1x200 Banded Leg Curls
3x6 Eccentric Dumbbell Pull Overs, pick load
3x6 Tempo Strict Press, pick load
1x75 Banded Pull ApartsEccentric Stiff Legged Deadlifts- 6 secs lowering
Tempo Reverse Lunges- 3 secs down and up
Eccentric Dumbbell Pull Overs- 6 secs lowering
Tempo Strict Press- 3 secs down and up -
-
conditioning Workout
For time 4 rounds, 20 s. on 10 s. off
10/7 cal assault bike
10 alt. hang power snatch
5-10m UB hs walk -
Deadlift Strength
3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans
Deadlift
3x every 2:30 min
5 at 65% 1RM -
-
EASY: Devil's press, slam ball & bodyweight Workout
E3MOM x6:
a) 6-10 box get over - 6-10 s.a. devil's press
b) 6-10 no-jump burpee - 10-20 slam ballTarget: 1:15-1:45 / round.
-
-
15.10. Thursday Workout
Info 0-5
Warm up 5-15
2 Rounds
20 Wallball
20 Box jumps
20 Push upsPre work 15-20
Emom10 20-30
1 Power Clean+ 2 Push Jerk+ 3 Front SquatPre work/ rest 3min 30-33
For Time 33-58
21-15-9
Burpees
Lunges
Push-upsRest 2min
15-12-9
Burpees
Lunges
Push-upsRest 2min
12-9-6
Burpees
Lunges
Push-upsTime cap 25min
