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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Tuesday Cool down Workout
2-3 min light cardio
2-3 min upperback smash with roller
2+2 min uppertrap with lacrosse ball against rig
1 min cobra to downdog -
MAYFLY PRO TRACK Workout
A,
Back Squat 9-6-3Use the heaviest weight you can for each set.
Rest as needed between sets.RPE 8/10
B,
For quality:
2x max rep Glute Ham Raises
3x8 L/8 R Cossack Squats, pick loadC,
2 rounds for max reps/distance of:
Row Calories, 3 mins
Man Makers, 15/10kg 2 mins
Sled Drag, 40/30kg, 1 min
Echo Bike Calories, 3 mins
Man Makers, 2 mins
Reverse Sled Drag,1 min
Ski Erg Calories, 3 mins
Man Makers 2 mins
Extended Arm Sled Drag 1 minGoal:
Complete work at an RPE of 7/10. Focus on a strong and consistent pace for the calories and man maker reps across all rounds. -
MAYFLY PRO TRACK Workout
A,
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]Use the heaviest weight you can for each set.
Rest as needed between sets.Build up to a heavy weight for the day and accumulate a total of 5 work sets.
B,
5 rounds, each round for time, of:
1 Rope Climb
10 Dumbbell Box Step Overs, 22,5/15kg
15 Push-upsRest 1:30 between each round.
Goal: Sub 2 min/round
C,
3 rounds for quality of:
10 L/10 R Single Leg Hip Thrusts
5 Glute Bridge Walk Outs
5 L/5 R Hip CirclesHip Circles- quadruped
Rest as needed between rounds.
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Conditioning Workout
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