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-
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Wu la Workout
25cal erg
Then
2rnds
10m duck walk
4 Burpee + gto with 10kg plate (eli ensin burpee ja perään ground to overhead)
4 + 4 Windmill with 5kg plateMovement prep:
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MAYFLY PRO TRACK Workout
A,
5 rounds for time of:
Dumbbell Bear Crawl, 22,5/15 kg 15m
Suitcase Carry, 22,5/15kg, 15m LEFT/ 15m RIGHT
15 Weighted Sit-ups, 10kg/5kgGoal
Sub 18 minsB,
3 rounds for quality of:
5 R Suitcase Deadlifts, pick load
7 R Teapots, pick load
9 R Single Arm Kettlebell Hang Cleans, pick load
5 L Suitcase Deadlifts, pick load
7 L Teapots, pick load
9 L Single Arm Kettlebell Hang Cleans, pick loadComplete all reps on the right side, then all reps on the left side.
Use loading that is RPE 6/10 and focus on quality of movement.
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TGU progressio Workout
First week: find TGU 8 RM
Second week: find TGU 5 RM
Third week: find TGU 3 RM -
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Strength Strength
Push Press
1RM in 9 sets. Rest 2:00
- Option: 10 x 3 focusing on technique. Rest 90s -
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Conditioning Workout
EMOM x6
1. Row
2. Bike
3. Ski- Mobility...
B.
3 rounds:
30/24 cal Row
Rest 1min.
30/24 cal Bike
Rest 1min.
30/24 cal Ski
Rest 3min...Extra:
5 rounds:
8-10 Strict Ring dip
12-20 GHD sit up
8-10/hand Bicep curl w/ DB's (alt.)
Rest as needed...
