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,
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]Use the heaviest weight you can for each set.
Rest as needed between sets.B,
Teams of 2 - 10 rounds for time of:
3 Power Snatches@84/57kg
9 Box Jumps@75/60cm
27 Double UndersComplete in teams of 2. Alternate rounds with your partner in an "I go, you go" format till you complete 10 full rounds (5 each)
C,
3 rounds for quality of:
7 L/7 R Skater Squats
Weighted Wall Sit, pick load, 20 secs
20 L/20 R Lying Leg RaisesWeighted Wall Sit- hold med ball between knees
Rest as needed between rounds.
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Optional Active Recovery Workout
AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Farmers Carry
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie RowDumbbell: (50/35#)
Box: (20″) -
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Pn-höntsät Workout
Tempausta lantiolta, pp ja kokonaisia.
15kilosta 32kiloon saakka.Kokonaisia työntöjä 30,35,40,44kg.
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