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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Aerobic work + accessory Workout
65 min
1.Aerobic work
For 50 min: 2 min run/1 min walk
7.75 km, 6.34 min/km
HR 134/1642.Accessory
Accumulate 30/side of 90-90 Hip rotations
- Rest as needed
Accumulate 30+30 Quadruped thoracic rotations
- Rest as needed
2-3 min/side of Pigeon stretch
- Rest as needed
2 min of Forward fold -
Snatch Pull Strength
5 sets:
3 Snatch Pull On Riser
- Build by feel, but over 100% 1RM Snatch
- Rest as needed -
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MAYFLY PRO TRACK Workout
A,
1 Front Squat, pick loadEvery 1 min for 10 mins.
Use 90% 1RM or higher for all sets.
B,
Complete as many rounds as possible in 30 mins of:
Echo Bike, 1 km
15 No Push-up Burpee + Squats
L-Sit, 15 secs
Echo Bike, 1 km
14 Alternating Single Arm Kettlebell Swings, 24/16kg
5 Strict Toes-to-barsComplete at a RPE of 7/10.
C,
For quality:
3x5 L/5 R Eccentric Pigeon Squats
Lying Leg Crossover Static Hold, L 1:30/R 1:30
3x6 Eccentric Dumbbell Pull Overs, pick load
Pec Stretch, 1:30
Roll/Smash Calves, L 1:30/R 1:30Eccentric Pigeon Squats- 3-5 secs lowering
Eccentric Dumbbell Pull Overs- 6 secs lowering -
Hard routine Workout
135 min
Warm up for 20 min1.WL
Every 2 min for 7 lifts:
40 Double unders
3 Snatch @ 75-80 % - 41.5 kg
- Round times 1.15-1.122.Metcon
Every minute on the minute for 32 minutes:
1) 15 cal row > 14
2) 12-15 Kipping HSPU > 8 abmat
3) 10 Burpee box jumps
4) Rest
- HR 167/1773.Strength accessory
A. 4 sets:
TE Wide grip pull ups - 10 8 7 7
TE Deficit push up - 13 12 10 9 (15 kg plates)B. Accumulate 30 Strict leg raises on stall bars
- 8 8 7 7C. Sorenson hold
- 3x30 s. -
Kom igång 11 Strength
A: Back squat 3x5
B: snatch DL + hang pull + pull x5
C: 4 rounds
500m row
2min rest
Between each row 10burpees