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,
Pause Back Squat 3-3-3-3-3Use the heaviest weight you can for each set.
Rest as needed between sets.Pause 3 secs at the bottom of each rep.
B,
For quality:
3x10 Hack Squats, pick load
2x15 L/15 R Single Leg Hip ExtensionsSingle Leg Hip Extensions- 2x10-15 L/10-15 R
C,
Push Press 5-3-3-2-2Use the heaviest weight you can for each set.
Rest as needed between sets.D,
For quality:
3x8 Alternating Single Arm Dumbbell Rows, pick load
2x15 Arnold Press, pick loadAlternating Single Arm Dumbbell Rows- while one arm is working the other holds dumbbell in top position
E,
For time:
Run, 200 m
10 Clean & Jerks @61/43kg
Run, 300 m
10 Clean & Jerks @70/47kg
Run, 400 m
10 Clean & Jerks @84/55kgGoal: sub 13 mins
F,
3 rounds for quality of:
20 GHD Paddles, pick load
15 Reverse Hypers, pick loadReverse Hypers- moderate load
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VKO9 Treeni 1A Strength
Etsi päivän raskas paino kompleksiin:
3 x tempaus kyykkyyn
*Tangon saa tiputtaa alas välissä mutta seuraava nosto täytyy tehdä 10 sekunnin sisään
*Käytä tähän noin 15-20min -
Chelsea Workout
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Kotitreeni WOD Workout
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Nanorosso 17.11.20 Workout
For time
800m run
25 thrusters 42.5kg
25 ctb
800m run
25 ohs 42.5kg
25 ttb
800m run
25 front squat 42.5kg
25 pull up -
Superkids 10-13 v WOD Workout
Aikaa vastaan
4 x
20 1-käden devils press
10 + 10 1-käden valakyykky
10 sit up käsipaino sylissä -
Run for rings Workout
15min AMRAP
200m run
10 DB Power snatch (R)
10 DB Power snatch (L)
5 Ring muscle ups
@22.5/15
if can't rx ring mu perform low rings feet on the box -
VKO9 Treeni 1C Workout
3 x 3 min amrap - 2 min rest
5 Ground to overhead (Power snatch tai power clean + jerk)
5 Burpee yli tangon
10 Kehonpainokyykky
10 Punnerrus*Aloita joka kolmen minuutin amrap alusta.
*Tulos: Huonoimman kierroksen toistomäärä