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-
Strict pull up pyramid Workout
Pull up sets of five with plus 5kg for every set up to 25kg.
First and last set of five with bodyweight.
1 to 2 min between sets.
Total of 11 sets of five pull ups. STRICT! -
MAYFLY PRO TRACK Workout
A,
Hang Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per setB,
For time:
15-12-9 reps of:
Power Snatch@52/34kg
Bike Erg Calorie
-- Rest 3 mins --
9-12-15 reps of:
Power Snatch@52/34kg
Bike Erg CalorieGoal- Sub 6-minutes for each interval
C,
30-40-50-60-70-60-50-40-30 reps, for time of:
Unbroken Double UndersEach set must be performed unbroken before you can move on to the next.
Goal: Unbroken
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C1. Strict Gymnastics Workout
12-9-6:
Strict Chest to Bar Pull-ups
Strict Deficit Handstand Push-upsTC: 5 min
- rest 5 min into part C2 -
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BASIC Stabilitet Axlar/Sidoplan Workout
C1: External Rotation DB 8-10r@10% CG Bench x 3 (eller hitta vikt)
C2: Sidebend hipraise 8-10 x 3 -
A. Silverback Primer Workout
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)
1st iteration (of 3) in this Wednesday primer. Set the baseline today.