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
A,
Front Squat 3-10, using heaviest weight per set
Bulgarian Split Squat 20-20, using heaviest weight per set
Hack Squat 1x20, using heaviest weight for the set
Bench Press 3-10, using heaviest weight per set
Skull Crusher 15-15, using heaviest weight per set
Close Grip Chin-up 10-10, using heaviest weight per setBulgarian Split Squats- 2x10 L/10 R
Build up to a heavy set of 3 than back off to a heavy set of 10 for the front squat and bench press.
B,
For time:
50/45 Ski Erg Calories
50/45 Bike Calories
50/45 Row CaloriesGoal: sub 10 mins
C,
3 rounds for quality of:
100 Single Unders
Double Kettlebell Front Rack Carry, pick load, 30m
20 GHD Paddles @20/15kg
Farmers Carry, pick load 30m
20 Russian Twists, pick load -
Kotitreeni Ke 14.4.2021 Workout
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Kotitreeni La 10.4.2021 Workout
WU
3rds
20x hiihtohyppy
10x KB/DB swing
5x burpee
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2rds
5+5 hang power snatch
10x DU/jump over line -
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Heavy squats Workout
"Strength (load)
Back squats with climbing weight:
5-5-5
3-3-3
1-1-1*Goal is to find the heaviest weight for back squat in a set of 5, 3 and 1. Lift every 3:00"
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"Harjoitus kehittää maksimivoimaa. Harjoituksen tavoite on ottaa jokaisesta sarjasta, 5, 3 ja 1 toiston seteistä mahdollisimman iso paino kolmella painolla.
Ajatus on, ettei tangosta oteta painoa pois missään vaiheessa harjoitusta, vaan painot kasvavat samalla kun toistot pienenevät.Tähän kannattaa ottaa heti suoraan lajinomaiset lämmittelyt ja harjoitella hyvää tempoa kyykyn tekoon, jotta asento säilyy tiukkana koko liikkeen ajan. "
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Kettlebell Workout