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-
TGU progressio Workout
First week: find TGU 8 RM
Second week: find TGU 5 RM
Third week: find TGU 3 RM -
Quality work Workout
3-4 rounds for quality:
20+20 steps db death march
40m heavy kb front rack/ sand bag carry
20 crossbody mountain climbers -
13.5.2025 Deload week Workout
30 min mobility
EMOM12:
1: 30 sec goblet squats
2: 30 sec burpee box step ups
3: 30 sec sit-ups -
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MAYFLY PRO TRACK Workout
A,
5 rounds for quality of:
Farmer Carry, pick load, 15m
Sled Pull, pick load, 15m
Rest 2 minsB,
0:00-5:00
AMRAP 5 mins: Toes-to-bars and Clean & Jerks
Teams of 2 - complete as many rounds as possible in 5 mins of:
9 Toes-to-bars
5 Clean & Jerks, 185/125 lbsComplete in teams of 2.
While one person completes the couplet the other rests.
5:00-10:00
AMRAP 5 mins: Toes-to-bars and Clean & Jerks
Teams of 2 - complete as many rounds as possible in 5 mins of:
7 Toes-to-bars
7 Clean & Jerks, 61/43kgComplete in teams of 2.
While one person completes the couplet the other rests.
10:00-15:00
AMRAP 5 mins: Toes-to-bars and Clean & Jerks
Teams of 2 - complete as many rounds as possible in 5 mins of:
5 Toes-to-bars
9 Clean & Jerks, 43/30kgComplete in teams of 2.
While one person completes the couplet the other rests.
C,
For quality:
100 Seated Banded Leg Curls
3x 10 Back Extensions
Arms Overhead Hip Hinge Hold, 3x 20 secs -
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