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-
CONDITIONING Workout
EMOM x 16 (4 rounds)
1) 7 OHS (bar from the ground)
2) 3-6 D-Ball Ground to Shoulder
3) 1-3 Rope Climb
4) restOverall RPE 3 to 4
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Kettlebell Workout
3x 30 sec work 30 sec rest of each movement (33 min)
- goblet squat + bicep curl @24/16
- romanian deadlift @32/24
- one leg pike pulse over KB /R sc:@8 rx:@12
- one leg pike pulse over KB/L
- pike pulse
- KB hollow flutter kicks @24/16
- KB sit-up @8/12
- L-sit alt press @24/16
- KB push-up @24/16
- double KB floor press @24/16
- alt push press @24/16
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6.8.2022 Reptar Workout
4 Rounds For Max Reps:
3 Minute Max Calorie Row
2 Minute Max Toes To Bar
1 Minute Max Power Snatch 60/42,5kgRest 1 minute between rounds.
- Have a goal number of calories you'd like to row each minute of the 3 minute effort.
- Similar to the rower have a goal number of TTB reps you'd like to complete each minute. Quick small sets can help manage fatigue for the power snatches.
- The Power SNatch reps will likely be single reps and the number of reps will depend on how you are feeling. Try to be intentional with reps between reps.
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Snatch strenght 1 Strength
2x4 Snatch pull
4x2 Snatch balance
2x5 Power snatch (tng)
3x3 Snatch (drop and go)EMOM’7
1 Snatch -
6.8.2022 Snatch Complex Workout
Build to Moderate Complex:
1 Snatch Grip Push Press
1 Power Snatch
1 Hang Squat Snatch- Take out bar out of the rack.
- Complete the full complex unbroken
- Speed and quality are more important than loading
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MAYFLY PRO TRACK Workout
A,
Front Foot Elevated Split Squat 10-10-10-10-10Use the heaviest weight you can for each set.
Rest as needed between sets.
5x 5 L/5 RBulgarian.
B,
2 rounds for time of:
20 Clean & Jerks, 70/47kg
40 Bar Facing BurpeesCompare to 11-10-20.
Goal: Sub 12 min
C,
Contralateral Dumbbell Press 20-20-20, using heaviest weight per set
Landmine Deadlift 20-20-20, using heaviest weight per setContralateral Dumbbell Press- 3x 10 reps/side; light to moderate
Landmine Deadlift- 3x 10 reps/side; light -
Gymnastics Capacity Workout
𝗟𝗲𝘃𝗲𝗹 𝟯:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to Rings
Ring Dips (High Rings)
Burpee Broad Jump - 1 meter𝗟𝗲𝘃𝗲𝗹 𝟮:
8-7-6-5-4-3-2-1 reps of:
Toes to Rings
Ring Dips
Burpee Broad Jump - 0.8 meter𝗟𝗲𝘃𝗲𝗹 𝟭:
7-6-5-4-3-2-1 reps of:
Toes to Rings
Box Dips
Burpee Broad Jump - 0.6 meterTime Cap: 15 min.