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,
Back Squat
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
Final set is an AMRAPB,
4 rounds, each round for time, of:
Row, 500 m
25 Wall Balls @9/6kg
Rest 2 mins between each round.
Goal: Sub 3 min/roundC,
3 rounds for quality of:
10 Rower Walk Outs
Plank Jack, 20 secs
10 Rower Pikes
Lateral Med Ball Toss, pick load, L 20 secs/R 20 secs
5 L/5 R Side Plank Reach Throughs
Slam Ball, pick load, 20 secs
Rest as needed between each set or cruise through. -
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Double AMRAP Workout
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Capacity workout Workout
๐๐ฒ๐๐ฒ๐น ๐ฏ:
Every 3 min in 18 min for max Cal: (3 sets each)
1, For max Cal:
15 Double Dumbbell Snatches 2*22.5/15 kg (50/35 lbs)
Max Cal Ski Erg2, For max Cal:
30 m Handstand Walk (4*7.5m) (4*25 feet)
Max Cal Row๐๐ฒ๐๐ฒ๐น ๐ฎ:
Every 3 min in 18 min for max Cal: (3 sets each)
1, For max Cal:
12 Double Dumbbell Snatches 2*15/10 kg (35/20 lbs)
Max Cal Ski Erg2, For max Cal:
15 m Handstand Walk (2*7.5m) (2*25 feet)
Max Cal Row๐๐ฒ๐๐ฒ๐น ๐ญ:
Every 3 min in 18 min for max Cal: (3 sets each)
1, For max Cal:
12 Single Dumbbell Snatches 1*15/10 kg (35/20 lbs)
Max Cal Ski Erg2, For max Cal:
3 Wall Walks
Max Cal Row -
Medium Strength
A: Seated hamstring curls 3set
B: Seated leg press 3x5
C: Bench press 3x1
D: Close grip lat pull Downs 3set
E: Dips 1xMax
F: Biceps curls 3set -
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30.7.2024 Press & Row. (Basic & Prep ) Workout
Alternate B1 / B2
B1. DB bench press โ 4 x 8-12 @ 2/2/1-2/1 RIR,, Rest 1:00 before B2
B2. Inverted Row โ 4 x 8-12 @ 2/2/1-2/1 RIR,, Rest 2:00 before B1 -
WOD, accessory Workout
3 sets for quality:
DB pull overs x 8-12 (slow & controlled)
med ball russian twists 12-15 (per side)