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-
14.3.2023 Skill Conditioning Workout
For time :
25-20-15-10-5 American Kettlebell Swing 32/24kg
500-400-300-200-100 Meter Ski
10-8-6-4-2 Bar Muscle UpsTC 20
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Conditioning Workout
5 rounds:
15/12cal Ski
10 Box Jump Overs 60/50cm
10 GHD Sit-ups
30sec Sandbag Bearhug Hold 60/40kg -
Nanorosso 15.10.21 Workout
For time
da 0 a 10
9 6 3
Power snatch 50kg
Burpees box jump over 75cm
Da 10 a 20
12 9 6
Power snatch 42.5kg
Box jump over 60cm
Da 20 a 30
15 12 9
Power snatch 35kg
Bar facing burpees -
EMOM 30 Workout
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Hemmafit legs Workout
A: Bouncing 6x30sec rest 1:1
B: 10min emom 3x jump variations
C1: DB Bulgarian split squat 3set
C2: Rkb swing 3set
C3: SL DB calf raises 3set -
Fullbody Strength
A: Weighted trap bar jumps 8x3
B: Power clean 3-3-3-2-1
C: Seated leg press 5set
D: Dips 4set
E: Assisted chin ups 3set -
MAYFLY PRO TRACK Workout
A,
4 rounds for quality of:
10 R Turkish Sit-ups, 24/16kg
5 Front Squats, 65% 1RM
Bike Erg, 1000 m
10 L Turkish Sit-ups,
5 Back Squats, 65% 1RMB,
For quality:
200 Banded Leg Curls
200 Seated Calf Raises, pick load -
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MAYFLY PRO TRACK Workout
A,
Front Foot Elevated Split Squats 5x5Rest as needed between sets.
B,
7 rounds for time of:
3 Power Cleans, 102/70kg
15/13 Ski Erg Calories
Compare to 12.10.21Goal: Sub 15 min
C,
3 rounds for quality of:
5 Single Leg Broad Jumps
Rest 1 min
10 Drop Squats
Rest 1 min
5 Plyo Push-ups
Rest 1:30 -