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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Main site Friday 220930 Workout
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Extra Credit 17-09-2021 Workout
Superset
Upper-back Triset 3 x 8-10.
No rest.
Side Plank 3 x 30s each. Rest 60s.
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- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom) -
14.10.2022 Zone 2 + Skill Practice ( Aruba ) Workout
45 - 60 minutes @ Zone 2 ( Bike, Row, Ski, Run )
Every 5 Minutes
1-2 Pulling Skills
- RMU
- Strict RMU
- BMU
- Strict BMU
- Rope Climbs
- Butterfly
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EASY: Almost Deck of Cards Workout
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MAYFLY PRO TRACK Workout
A,
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
2x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
1x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]
1x [ 1 High Hang Power Clean & Jerk + 1 Hang Power Clean & Jerk + 1 Power Clean & Jerk ]Use the heaviest weight you can for each set.
Rest as needed between sets.Sets of 2 at 65% 1RM and singles at 75% 1RM Power Clean & Jerk
B,
Complete as many rounds as possible in 10 mins of:
5 Hang Power Snatches@52/34kg
10 Box Jump Overs@60/50cm
15 DeadliftsGoal: 5+ Rounds
C,
5 rounds for quality of:
Sled Drag @40/30kg ,200 m
Sandbag Bear Hug Carry @50/35kg, 100 mGoal: Just get it done