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,
Every 5 mins for 30 mins, alternating between:
Run, 400 m + 15 USA Kettlebell Swings @24/16kg + 8 Pull-ups
15 Wall Balls @9/6kg + 12/9 Ski Erg Calories + 6 Handstand Push-upsB,
3 rounds for quality of:
10 Scap Pull-ups
7 L ¼ Turkish Get-ups, pick load
10 Scap Push-ups
7 R ¼ Turkish Get-ups, pick load
10 L/10 R Diagonal Banded Pull Aparts -
EASY: KB EMOMs Workout
EMOM12 w/ single kb:
a) 6+8 + 6-8 staggered stance dl
b) 6-8 + 6-8 bent over row
c) 2-3 + 2-3 bottom up press
d) rest-rest 2-
EMOM12 w/ single kb:
a) 6-8 + 6-8 s.a. russian kbs
b) 6-8 + 6-8 glute bridge chest press
c) 6-8 + 6-8 cross-body kbs
d) rest -
Gymnastics + conditioning Workout
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MAYFLY PRO TRACK Workout
A,
2 Banded Deadlifts, pick loadEvery 1 min for 10 mins.
Use 50% of your 1RM deadlift and focus on SPEED starting from a dead stop on each rep.
B,
For quality:
3x6 L/6 R Eccentric Bulgarian Split Squats
Standing Hamstring Stretch, 1 min
Kneeling Glute Stretch, L 1:30/R 1:30
2x10 Tempo Squats, pick load
200 Seated Banded Leg Curls
Banded Lateral Walk, 2x L 15m/R 15m
-- then --
3x6 L/6 R Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, L 1:30/R 1:30
Roll/Smash Upper Back, 2 mins
2x10 Tempo Strict Press, pick load
35 Ring Rows
2x15 Rear Delt Raises, pick loadEccentric Bulgarian Split Squats- 6 secs negative and regular return
Tempo Squats- 3 secs lowering and rising
Eccentric Dumbbell Pull Overs- 6 secs negative and regular return
Pec Stretch, 3 mins
Roll/Smash Upper Back, 2 mins
Tempo Strict Press- 3 secs rising and lowering -
20.7.2021 Workout
EILINEN tai
esim.
- matkauintia tai vesijuoksua 30 - 45 min + venyttelyt tai
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt -
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Warm up Workout
2-3min. Run/Row/Bike
1x
60s. Spider lunge w/ twist
60s. Up/down dog
60s. Shoulder rotations w/ stick
2x
6 Muscle snatch (Below knees)
6 OHS
6 Press behind neck2x
3 position Power snatch
3 position squat snatch
Add weights...2x3 Tng Snatch
Mobility between rounds.
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