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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MAYFLY PRO TRACK Workout
Part 1
3 rounds for time of:
Run, 200 m
10 Double Kettlebell Front Squats @2x32/24kgGoal: Sub 8 min
Rest 3 mins before part 2...
3 rounds for time of:
Run, 200 m
10 Lateral Burpee Over KettlebellsGoal: Sub 6 min
5 rounds for quality of:
5 L/5 R Jumping Split Lunges
10 Slam Balls, pick loadExplosive Power/Balance
Superset movements and rest as needed between each set.
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2.9.2023 Workout
EILINEN
tai
LEPO + SAWON KEHONHUOLTOTUNTI klo 16.00, alakerta
tai
LEPO + OMATOIMI KEHONHUOLTO pitkät venyttelyt 1-3 min / lihas --- koko keho läpi
tai
PAINONNOSTAJAN LENKKI 25-30min
KÄVELY 5 min
HIDASTA JUOKSUA 5min + REIPASTA JUOKSUA 200m
KÄVELYÄ 200m + KOVAA JUOKSUA 150m
KÄVELYÄ 200m + SPURTTI 100m
KÄVELYÄ 200m + REIPAS SPURTTI 50m
KÄVELYÄ 200m + KOVA SPURTTI 30m
KÄVELYÄ 200m + KOVA SPURTTI 30m
HIDASTA JUOKSUA 5min
KÄVELY 5 min -
MAYFLY PRO TRACK Workout
Part 1
3 rounds for time of:
Run, 200 m
10 Double Kettlebell Front Squats, 70/53 lbsGoal: Sub 8 min
Rest 3 mins before part 2...
3 rounds for time of:
Run, 200 m
10 Lateral Burpee Over KettlebellsGoal: Sub 6 min
5 rounds for quality of:
5 L/5 R Jumping Split Lunges
10 Slam Balls, pick loadExplosive Power/Balance
Superset movements and rest as needed between each set.
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Clean work Workout
5x3 Clean pull 105-110%
3x3 Squat cleanEMOM’10
Clean pull
Hang squat cleanYou should do the EMOM at the same weight as your best 3x squat clean.
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Wednesday 15.6.22. Workout
ACTIVE RECOVERY
A) Breath work10 deep breaths in quadruped position (in through nose, out through “pursed” lips to create resistance)
10 deep breaths in bottom of squat (in through nose, out through “pursed” lips to create resistance)
10 Deep breaths hanging from the bar (in through nose, out through “pursed” lips to create resistance)B) Mobility
Banded strech of your choise
2-3 min area
shoulder, hips ,ankle/calfsthen 5 rounds with 20-25/30-35kg
5 muscle clean
5 push press or jerks
5 speed front or back squats
5 pendlay row
rest 1 min bwn roundsTän perään 20-30 min reipasta kävelyä ulkoilmassa, ota kuulokkeet mukaan jos tuntuu. Voitte myös hoitaa tän niin et pyöräilyä salille/takaisin.
Kotiversiona päivän treenistä
5 burpees
5 pike push ups
5 air squats + 5 squat jumps
5 ring row / towel row / scapula push ups / joku veto/soutu liike millä tahansa välineellä.
rest 1 min bwn rounds -
FUNCTIONAL 5.11.2022 Workout
Teams of two:
3 x 8 min AMRAP, rest 2 min
Split reps anyhowA.
20 DB deadlift
20 DB hang power clean
20 DB shoulder to overhead
(all movements with two DB´s)B.
50 cal erg
50 KBSC.
25 Target burpee
50 Air squat
10 Wall walk -
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