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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Conditioning Workout
Partner wod
Amrap 8 mins
4 double KB Snatch @20/12kg
6 Push up on KBs
8 double Kb reverse lunge ( 4/4)
one person completes a full round then change!REST 2 mins
AMRAP 8 mins
4 strict pull up ( sc.: heavy ring row 8 reps )
6 target burpee
8 single KB sit up (partner assisted/anchored feet )
one person completes a full round then change!REST 2 mins
AMRAP 8 mins
4 KB thruster@2x20/12kg
6 KB push press
8 KB push jerk
goal : unbroken sets
one person completes a full round then change! -
HS Skill Training Workout
2 sets of:
5-10 HS Kick-ups To a Wall
- Rest as needed btw sets
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3 sets of:
5 Free HS Kick-ups
- Rest as needed btw sets
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3 sets of:
5 1m HS Walk to a Wall
- Rest as needed btw sets
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3 sets of:
10 HS Walking Steps Against The Wall (1=1)
- Elbow taps if possible -
MAYFLY PRO TRACK Workout
A,
5 rounds for quality of:
Yoke Carry, pick load, 15m
5 Sandbag Ground-to-Over Yokes, pick load
Rest 2 minsSandbag Ground-to-Over Yoke / D-Ball Ground-to-Over Yoke
B,
For time:
215 Double Unders
-- then --
21 Handstand Push-ups
5 Clean & Jerks, 61/43kg
21 Burpees
5 Clean & Jerks,
21 Box Jumps, 60/50cm
5 Clean & Jerks
21 Kettlebell USA Swings@24/16kg
5 Clean & Jerks,
21 Lunges
5 Clean & Jerks
21 Pull-ups
5 Clean & Jerks
21 Med Ball Cleans@9/6kg
5 Clean & Jerks
21 Toes-to-bars
5 Clean & Jerks
-- then --
Row, 2000mGoal
Sub 27 minsC,
For quality:
Banded Single Arm Suitcase Carry, pick load, 3x L 15m/R 15m
3x 10 L/10 R Side Plank PulsesBanded Single Arm Suitcase Carry- use a kettlebell
Super set movements if you'd like.
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5.8.24 Strength
Emomx5
1 snatch balance + 2 overhead squats- pikkasen voi laittaa viime viikosta lissää
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Push Strength
A: Shoulder press 5-3-1+
B: Bench press 10x5
C: Dips 2xMax
D: OH triceps extensions 2set -
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Weightlifting Workout
A:
Tall snatch + power snatch + snatch balance 8x1 @easyB:
Power snatch + squat snatch 5x1+2 @moderate -
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