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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MAYFLY PRO TRACK Workout
A,
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]
1x [ 1 Hang Power Snatch + 2 Overhead Squats ]Use the heaviest weight you can for each set.
Rest as needed between sets.B,
In 12 mins, for max reps of:
30 Rope Climbs
max reps in remaining time Bench Press, 70% 1RMGoal: you should have about 2 mins left for the bench
C,
For distance:
Sled Drag, pick load: 1x 15 mins
AHAP!!! -
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PRVN 2.10 complex Strength
*Every 1 min for 10 mins alternating between:
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1 x [1 power clean + 1 front squat + 1 squat clean + 1 split jerk]Complete 1 min at 70% 1RM of clean & jerk and 2 min at 80% 1RM of clean & jerk.
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Kettlebell Workout
Warm-up
3x
5-5 Half Knee Press
Rest: 10 Heavy Russian SwingWod for time
In Teams of 2 - I go U goBuy in: 100 snatch
100 Deadlift
100 Front Squat
100 Push Press
Cash out: 100 burpee
*with double KB @24/16
Tc:30 mins -
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!
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Helkropp Strength
A: Bench Press 5x3
B: Strict pull ups 3set
C: Seated leg press 3set
D: SA Seated rows 3set -