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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CFKN Lapset Workout
Alkulämmittely leikkiä ja mobility
Harjoitellaan painonnostoa
10min amrap
5 boxihyppyä/askellusta korokkeelle
5 istumaannousua
2 seinäkävelyä/käsilläseisonta boxillaLoppuvenyttelyt
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OHS Smolov Week 11 Day 1 Strength
1 x 3 (60%)
1 x 3 (70%)
1 x 3 (80%)
5 x 5 (90%)Percentage from 1RM
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MAYFLY PRO TRACK Workout
A,
Clean & Jerk 1x1Use the heaviest weight you can for the set.
Find your 1RM for the day.
B,
For time:
30 Clean & Jerks@61/43kg
40 Box Jump Overs @60/50cm
15 Clean & Jerks
20 Box Jump OversGoal: sub 15 mins
Compare to 2021.03.24
C,
3 rounds for quality of:
5 L/5 R Plate Wraps, pick load
Banded Plank Hold, 20 secs
10 ATYTs
Wall Plank, 20 secsBanded Plank Hold- hands on band
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MAYFLY PRO TRACK Workout
A,
Bench Press 12-9-6Use the heaviest weight you can for each set.
Rest as needed between sets.B,
Tate Press 10-10-10, using heaviest weight per set
Single Arm Landmine Row 24-24-24, using heaviest weight per setSingle Arm Landmine Rows- 3x12 L/12 R
C,
3-6-9-12-15-18 reps, for time of:
Front Squat @61/43kg
Toes-to-bar
Box Plyo Skier @60/50cm
Hip ExtensionGoal: sub 15 mins
D,
3 rounds for quality of:
L Arm Overhead Carry, pick load, 15m
15 Scap Pull-ups
R Arm Overhead Carry, pick load, 15m
15 Scap Push-ups
Bird Dog, L 20 secs/R 20 secs -
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Sunnuntain Pitkä Workout
3 kierrosta
4min on 2min off
Kone
Boxin ylitys
10 seinäpalloa+ 40m farmarikävely
*Aerobinen treeni: Jos sinulla ei ole sykemittaria käytössä voit kontrolloida kuormittavuutta niin, että pystyt hengittämään nenän kautta suurimman osan ajasta.
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26.03.2022 Workout
STR: @70-80% effort
(rahulikult 6 minutit, ei ole AMRAP)Back and Shoulders
6 min for Quality:
2-4-6-8-10-... Bent Over Row @light
10 DB Lateral Raises @lightrest 4 mins
Legs and Chest:
6 min for Quality:
2-4-6-8-10-...
Bulgarian Split Squats (Right)
Bulgarian Split Squats (Left)
10 DB Bench Press @moderaterest 4 mins
Arms and Core:
6 min for Quality:
10 Alternating DB Bicep Curls
10-15 Hollow Body Crush Grip DB Floor Pressrest 4 mins
Calves and Triceps:
6 min for Quality:
15 Plate Calf Raises
15 Band Tricep Push Downs
