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-
MAYFLY PRO TRACK Workout
A,
Every 1 min for 30 mins, alternating between:
15/13 Row Calories
10 Burpee Box Jumps 60/50cm
50 Double Unders
15/13 Row Calories
10x 2 Squat + 1 Pull-up
100 Single UndersB,
Tempo Dumbbell Bench Press 6-6-6, using heaviest weight per set
Tempo Dumbbell Single Leg Deadlift 12-12-12, using heaviest weight per setTempo Dumbbell Bench Press- 3x6, 3 secs down and 3 secs up
Tempo Dumbbell Single Leg Deadlifts- 3x6 L/6 R, 3 secs down and 3 secs up -
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Total workouts of the week Workout
Rest day, total workouts of the week 7 hours, x 5
Deload weekStrength & conditioning
Metcon x 2
Aerobic work x 4 - 170 min
Upper body strength -
Squat -Gymnastics
MU - 25
BMU - 35
BFLY -
BCTB -
HSW -Recovery
Sleep, 8+ hrs/week - 5/7
Avg. time to bed - 23:20
Avg. hours asleep - 8 h 15 min
Avg. cals/day - n. 2600 -
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Nanorosso 18.01.21 Workout
Amrap 15
21 wall ball da 12kg target 2.5m
12 power snatch 42.5 kg
15 ttb
12 overhead squat 42.5kg -
