ENDURANCE-Hall 4
| Mo,15.April | |
| WOD: 4 ROUNDS | |
| – 700m Run | |
| – 20 Sit Ups | |
| – 30/22 cal Echo Bike or Row | |
| – 20 Hand Release Push Ups | |
| Wed.17.April | |
| WOD: 28 min AMRAP | |
| – 25/20 Kcal Row | |
| – 25 Burpees to Target (Pull Up Bar) | |
| – 25 Double DB Push Press @2×15/10kg | |
| – 400m Run |
LITE – Hall 4
Tuesday:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Deadlift
(Score is Weight)
WORKOUT
FOR TIME
800m Run
15 Deadlifts (185/135)
-Rest 2:00-
600m Run
20 Deadlifts (155/105)
-Rest 2:00-
400m Run
25 Deadlifts (135/95)
(Score is Time)
KG BB1: (85/60)
KG BB2: (70/47.5)
KG BB3: (60/42.5)
Scoring: Time
Wednesday:
3×6
Front Squat*
*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
(Score is Weight)
WORKOUT
FOR TIME
2-4-6-4-2
Front Squat (155/105)
5-10-15-10-5
Box Jump Overs (20)
15-15-15-15-15
Wall Balls (14/10)
(Score is Time)
KG BB: (70/47.5)
KG WB: (6/5)
Scoring: Time
Thurday:
WORKOUT
AMRAP x 25 MINUTES
1:30 Cardio Choice 1
:30/:30 SA KB/DB Front Rack Hold (Athlete Choice)
20 Alt. KB/DB Slides
1:30 Cardio Choice 2
2/2 KB/DB Turkish Get-Ups
:30/:30 Side Plank
Friday:
3×6
Bench Press*
*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
(Score is Weight)
WORKOUT
ON A 12:00 RUNNING CLOCK…
Max Burpees to Target*
**Every 2:00, including 0:00, complete 3 Strict Pull-Ups.
**Target ideally 6′ above standing reach.
(Score is Total Reps of Burpees)
Scoring: Reps
Saturday:
IN TEAMS OF 2…
FOR TIME
4 ROUNDS*
60 Double Unders or Single Unders
20 DB Goblet Alt. Box Step-Ups
20 Sit-Ups
-Immediately Into-
4 ROUNDS
40 Double Unders or Single Unders
12 DB Goblet Alt. Box Step-Ups
15 Sit-Ups
-Immediately Into-
4 ROUNDS
30 Double Unders or Single Unders
8 DB Goblet Alt. Box Step-Ups
10 Sit-Ups
*P1 works through a full round while P2 completes Max Cal Row. Once a full round is complete partners switch. Partners will complete 4 rounds total in each section of the workout. Score is time minus the number of calories earned on the rower in seconds. Ex: 180 Calories earned…subtract 180 seconds from total time to determine score.
(Score is Time)
Sunday:
“AVA”
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (65/45)
(Score is Rounds + Reps)
*NOTE: Ava Khalipa was born on 4/21 at 2:53am weighing 9lbs 5oz. This workout is Jason’s tribute to Ava, a survivor of leukemia.
KG BB: (30/20)
Hyrox – Hall 4
| 16.04.24 | Hyrox training |
| AMRAP in 30 minutes | |
| 10 Burpee Broad Jumps | |
| 20 Push-Ups | |
| 30 Sandbag Lunges (20/10kg) | |
| 40 calorie Row/Ski or echo bike |
U1 FUNDAMENTALS-Back Hall 4
| 15-04-2024 | Fundamental #11 Kettlebell swing Russian & American |
| 17-04-2024 | Fundamental #12 Turkish get up & Kettlebell snatch |
