ENDURANCE-Hall 4
| 17.04 | Endurance |
| TEAMS OF 3 | |
| WOD: 35 min AMRAP | |
| – 30 cal Echo Bike (Split) | |
| – 30 Burpees Box Jump Over | |
| – 400m Run (together) | |
| – 30 SIngle Arm DB Thruster @1×15/10kg (split) | |
| 19.04 | Endurance |
| MIKKO’s TRIANGLE | |
| 39 min EMOM | |
| Min 1: cal Ski Erg | |
| Min 2: cal Row | |
| Min 3: cal Bike Erg | |
| Min 4: REST | |
| Work on each station max 45 sec. Pick the same amount of cal for | |
| each station that you can maintain for the entire workout. Has to be the | |
| same number. |
U1 LITE-Hall 4
| 18.04 | CrossFit Lite |
| WOD: FOR QUALITY (max 45 sec on each station) | |
| 30 min EMOM: | |
| Min 1: 10 Ring Rows with Feel on Box | |
| Min 2: 10 Burpees Over the KB Double Hop | |
| Min 3: 15 Russian KB Swings @20/12 kg | |
| Min 4: 100m Run | |
| MIn 5: REST | |
| 20.04 | CrossFit Lite |
| WOD: HERO WOD ”MANION” Lite | |
| 7 ROUNDS | |
| – 400m Run | |
| – 29 Back Squats @43/30 kg | |
| 21.04 | CrossFit Lite |
| WOD: 5 ROUNDS | |
| – 30/24 cal Echo Bike | |
| – 21 Burpees Over the Rower | |
| – 200m Run | |
| – 21 Sit Ups | |
| 22.04 | CrossFit Lite |
| WOD: PARTNER ROW | |
| 26 min AMRAP | |
| – 40 cal Echo Bike | |
| – 25 One Arm DB Devil Press @1×15/10 kg | |
| – 40 cal Echo Bike | |
| – 25 (HandStand) Push Ups |
Hyrox – Hall 4
| 18.04 | Hyrox training |
| A) Front Squat 5-5-5-5-5 | |
| Time cap 20 Min | |
| B) For Time 1,000 meter Run 1,000 meter Row/Ski |
|
| 20.04 | Hyrox training |
| PFT (Personal Fitness Test) EVENT from HYROX | |
U1 FUNDAMENTALS-Back Hall 4
| 17-4-2023 | Fundamental #7 Burpee & Double unders |
| 19-4-2023 | Fundamental #8 Thrusters |
U1 Fit Mom-Back Hall 4
17-4-2023 & 21-04-2023
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