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-
Pull up program Workout
1 päivä
6xnegatiivinen leuka
40+40 kulmasoutu kb (haastava)2 päivä
10x leukapidot tangon yläpuolella (max aika)
50 Ring Row– haastavia3 päivä
8 negatiivinen leuka
50+50 kulmasoutu kb (haastava)4 päivä
12 x leukapidot tangon yläpuolella (max aika)
60 x Ring rows (haastava)5 päivä
8 pito + negatiivinen leuka
4 x 10 kulmasoutu kb (raskaampi kuin viimeksi)6 päivä
4x2 pito + negatiivinen leuka
60 Ring rows (raskaampi kuin viimeksi)7 päivä
5x2 pito + negatiivinen leuka
5x8 kulmasoutu (Raskaampi kuin viimeksi)8 päivä
5 x avustettu leuka (tavoitemäärän mukaisesti)
3x3 pito +negatiivinen leukaVoit käyttää lisäpainoa
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Muscle & Power, Hero Workout
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MAYFLY PRO TRACK Workout
A,
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]
1x [ 1 Snatch + 3 Pause Overhead Squats ]Use the heaviest weight you can for each set.
Rest as needed between sets.Pause Overhead Squat- 3 secs pause at the bottom of each rep
B,
3 rounds for time of:
6 Power Snatches@61/43kg
4 Squat Snatches@61/43kg
5 Shuttle Runs, 20 mShuttle Runs- 10 m down and back
Goal: Sub 10 mins
C,
Each for max cal:
Echo bike : 3x 6 minsComplete as:
3 mins- RPE 6
2 mins- RPE 8
1 min- RPE 9 -
Kettlebell Workout
Emom 10’
Even: 1 min Plank
Odd: 15 V-UpWod
Amrap 10’
2-4-6-8-10..
Goblet Squat
DeadliftRest: 3 mins
Amrap 10’
2-4-6-8-10…
No Push-Up Burpee
Goblet Reverse Lunge -
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Kettlebell Workout
A) 3 sets for quality of:
half kneeling bottom up press x 8-10/side
rest 1 min.
single arm single leg bent over row x 8-10/side
rest 1 min.B) Partner workout
20 total rounds with double 24/16 kg5 cleans
10m front rack carry
5 front squats
10m front rack carry
5 push pressesTime cap: 20 min.
*try unbroken rounds
**switch after full roundsC) Jefferson curl to squat
3x5
slow tempo
rest 1 min. between sets