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
For time:
40-30-20-10 reps of:
- Cal AB
- Box Step Ups——— Rest 3-5min ———
5 rounds:
15 cal Ski
15 Dips
15 Barbell Bicep Curls (choose weight)Straight into:
100 Walking Lunges
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Shoulder press+kb swing+ sit ups+ wbike Workout
4rnds
10 shoulder press @ 30kg
12 cal w-bike
12 kb swing @24kg
12 cal w-bike
12 sit ups w plate overhed
12 cal w-bike -
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Kettlebell Workout
3 rounds of
5/5 Front Rack Pistol Box Squat
5/5 Front Rack Split Squat
20 KB Glute Bridge
-Rest:1 min-Emom 20’
Even: 20 Russian Swing @24/16
Odd: 20 Elbow-to-Knee Sit-Up -
Weightlifting Workout
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MAYFLY PRO TRACK Workout
A,
2 Power Snatches, pick load (60-65%)Every 1 min for 10 mins.
B,
3 rounds for quality of:
10 R Single Arm Dumbbell Snatches, 22,5/15kg
10 R Suitcase Lunges, 50/35 lbs
10 R Single Arm Dumbbell Thrusters,
20/17 Bike Erg Calories
10 L Single Arm Dumbbell Snatches,
10 L Suitcase Lunges, 50/35 lbs
10 L Single Arm Dumbbell ThrustersC,
3 rounds for quality of:
8 L/8 R Eccentric Pigeon Squats
4 Eccentric Pull-ups
Alternating Deadbug, 30 secs