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

"Nasty Nancy"

For time:
5 rounds:
500m run
15 overhead squats@84/56kg
15 bar facing burpees
Goal: sub 30mins
BARBELL KLUBBEN 12.9.2020 Workout

1A) tempaus polvelta 3x5
1B) tempaus lantiolta 3x5
1C) alle meno 3x5
2) Tempaus riipusta 3x60%, 3x70%, 2x80%, 1x90%
3) Allemeno 4x2x75%
4) tempaus veto 3x2x110%
5A) EK 4x2x75%,
5B) hoppa och skutta
Deadlift 6x6 Strength

Deadlift 6x6 / 3min
75-80%
5 sets of Power clean + 2 push jerks Strength

Power clean + 2 push jerks

75-80% of daily max
1 min max devilspress Strength

1 min max devilspress
Block snatch Strength

Block snatch
set BB at top of the knee
3x3 70%
Power clean + push jerk Strength

Daily max for

Power clean + push jerk

10min time cap
Omatoimi lämmittely Workout
VKO43 Treeni 2B Strength

5 x 3 Maastaveto @80-85%
*Vaihtoehto myös tunnustella ja jättää noin 2 toistoa varaa sarjoihin.
*Kahden minuutin lepo sarjojen väliin
*Kaikki sarjat samalla painolla
4 x 3 hang squat clean Strength

4 sets of 3 hang squat cleans

Need a training program?

MAYFLY PRO TRACK Workout

BARBELL KLUBBEN 12.9.2020 Workout

Deadlift 6x6 Strength

5 sets of Power clean + 2 push jerks Strength

1 min max devilspress Strength

Block snatch Strength

Power clean + push jerk Strength

Omatoimi lämmittely Workout

VKO43 Treeni 2B Strength

4 x 3 hang squat clean Strength