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-
MAYFLY PRO TRACK Workout
A,
Complete as many rounds as possible in 12 mins of:
4 Ring Muscle-ups
8 Box Jumps, 75/60cm
12 Dumbbell Snatches, 32/22,5kg
50 Double UndersGoal
4+ RoundsB,
4 rounds for quality of:
10 Toes-to-bars
See-Saw Plank, 20 secs
10 Hip Extensions
Superman Hold, 20 secs
Rest 1:30 -
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EMOM 20 Workout
EMOM 20:
1. 10 (5+5) 1-Arm Crossbody DL
2. 10 Dbl DB Sotts Press
3. 30s Ring Plank Hold
4. 45s Glute Bridge March
5. Rest -
15.9.2022 Swim Or Total Rest Workout
Warm Up 150m easy Swim
Main Swim:
17 x 75m
Rest 1:00 between
Cool Down
150m easy swim
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STRENGTH Workout
Alternate A, B&C for 4 rounds:
A) 3 Weighted Pull-Up
B) 6+6 DB/KB Press in Split
C) 3 Drop JumpRPE 4 to 4+
Add 2,5-5% loading or 1-2 reps
compared to last wee -
-
23.7.2022 Workout
For time:
30m Front Rack Dumbbell Lunge
21 HSPU
30m Front Rack Dumbbell Lunge
15 HSPU
30m Front Rack Dumbbell Lunge
9 HSPUDumbbells: 22,5/15kg
( 6 - 12 )
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Hätänen ahistus Workout
Emom 25:
10 Bar over burpee
10 Wallball 20/14
10 Toes to ring/bar
10 Pull up
1 min rest -
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Cleans, Lunges, Squats and Burpees Workout
20 min
2/4/6/8/10..... with 1x17.5 kg DB
- Alternating Hang power Cleans
- Alternating reverse lunges w. DB on Shoulder
- Goblet squats
- Burpees over DB