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-
28.10.2021 PK Workout
Wod
EMOM 20
1 min : Power Clean + Hang Squat Clean + Jerk. 60-75% of Jerk.
2 min : 12/9 Calories Row -
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WOD 25/10/21 Workout
IN 12' FOR TIME
3 ROUND OF:
30 WALLBALLS 9/6 KG
20 SNATCH 40/30 - 30/20 KG
10 DEVIL PRESS 2× 22.5/15 - 15/10 -
MAYFLY PRO TRACK Workout
A,
For quality:
Bike, 3 mins
Single Arm Kettlebell Farmers Carry, pick load, L 30m/R 30m
10 L/10 R Lateral Med Ball Throws, pick load
10 L/10 R Kettlebell Front Rack Reverse Lunge + Press, pick load
Bike, 3 mins
Single Arm Kettlebell Overhead Carry, pick load, L 30m/R 30m
30 Russian Twists
10 L/10 R Single Arm Kettlebell Clean + Squats, pick load
Bike, 3 mins
Single Arm Bottoms-up Kettlebell Carry, pick load,L 30m/R 30m
15 L/15 R Crossbody Muscle Snatches, pick load
10 L/10 R Single Arm Front Rack Lateral Lunges, pick loadGoal: Complete at an RPE of 6-7/10
Athlete chooses the weight. It should be light to moderate weight with focus on positon and quality movement with time under tension on most movements.
B,
Foam Roll:
Quads: :90 sec/side
IT Band: :60 sec/side
Glutes: :90 sec/side
Lats: :60 sec/side
Tricep: :60 sec/side
Upper Back: :90 sec -
Extra Credit 18-11-2023 Workout
OPTIONAL COOL DOWN
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Supinated Bar Hang*
MIN 2 - Olympic Wall Squat
MIN 3 - Calf + Tib Raises
*Feet on ground. -
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Tiistai 7.12. Workout
Wod
Treeni:
21-18-15-12-9
Overhead squat 45/30kg (max 50%)
Bar over burpee (tasajalka hyppy)Hiki:
21-18-15-12-9
Front squat 45/30kg
Bar over burpee (vapaa ylitys)Tc 14 min
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