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-
MAYFLY PRO TRACK Workout
A,
Every 1 min for 15 mins, alternating between:
5 Strict Ring Muscle-ups
4x 1 Power Clean + 1 Front Squat + 1 Push Jerks, pick load
5 Box Jumps1 Power Clean + 1 Front Squat + 1 Push Jerks- 50-60% 1RM Power Clean & Jerk
Athlete chooses the height on the box jump. It should be high but something you can confidently get all 5 done within 45 secs and with no misses on any round.
B,
Sled Push 1-1-1, using heaviest weight per set, specify distance in notes
Reverse Sled Drag 1-1-1, using heaviest weight per set, specify distance in notesSled Push- 3x 30m
Reverse Sled Drag- 3x 30mRest 1 min between sets.
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1 full month workout Workout
1 day rest between every session is a good idea
Week 1 (upper body)
day 1
10 push up
25 air punch
1min rest
15 push up
day 2
15 burpees
20 weight lift (choose a weigt that you feel is not to heavy but not to lite either)
day 3
15 push up
1min rest
15 chair push up
1min rest
10 inclined push up
Week 2 (abs)
day 1
30 crunch
30 sec rest
10 reversed crunch
day 2
15 reversed crunch
30sec rest
20 leg up crunch
day 3
10 shoulder to knee (1 is both knee)
15 reversed crunch
1min rest
20 crunch
Week 3 (upper body 2)
day 1
15 chair push up
30sec rest
25 air punch
day 2
20 weight lift (choose a weigt that you feel is not to heavy but not to lite either)
30 sec rest
20 push up
day 3
15 inclined push up
1min rest
20 burpees
Week 4 (full body)
day 1
20 squat punch
1min rest
50 burpees
1min rest
15 inclined push up
day 2
15 weight lift (choose a weigt that you feel is not to heavy but not to lite either)
30sec rest
20 punch crunch
day 3
20 squat
30 sec rest
20 weigt lunges
1min rest
10 push up
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Strength Strength
Tempo Strict press
5x3 reps
- tempo( fast up, 3sec down, no rest on top @ bottom)
- find the daily may in 15 mins -
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11-3-16 Workout
Weightlifting:
Bench Press - 15-6-5-4-3 EMOM
Incline Bench Press - 15-6-5-4-3 EMOM
Pull Ups - 4 Sets to Failure EMOM
Barbell Row - 15-6-5-4-3 EMOM
K2C - 5 Sets of 25 Reps EMOMCrossfit:
22 TTB
22 Clean and Jerks @ 95/45200 M Sprint
1RM Squat Clean (5 Min Max)
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15.8.202 WOD Workout
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