ENDURANCE-Hall 4
| Mo,29.April | |
| WOD: 45 min AMRAP | |
| – 1.4 km Run | |
| – 2 km Row or echo bike equivalent distance | |
| – 30 Burpees Over the Rower | |
| Wed.01 May | |
| Buddy WOD | |
| FOR TIME | |
| 240 cal Echo Bike ( intervals of 10 cals) | |
| 3.2 km Run (intervals of 400m) | |
| 120 Wall Balls (intervals of 10 reps) 9/6 kilo |
LITE – Hall 4
Tuesday:
EXTENDED WARM-UP
5 SETS
3-5 Deadlifts*
5-7 DB Push Press
100m EZ Jog
*Start Moderate and build slightly past Workout Weight.
-Rest As Needed b/t Sets-
WORKOUT
3 ROUNDS FOR TIME
200m Run
21 DB Push Press (35/20)
200m Run
9 Deadlifts (185/135)
(Score is Time)
KG DB: (15/10)
KG BB: (85/60)
Wednesday:
SKILL
EMOM x 15 MINUTES
Practice Gymnastics Pull*
*Gymnastic Pull Options…
1-2 (Strict) Ring Muscle-Ups
3-5 (Chest to Bar) Pull-Ups
3-5 (Banded) Strict Pull-Ups
WORKOUT
AMRAP x 10 MINUTES
12/10 Cal Bike
Gymnastics Pulling*
*Options…
2 Jumping Ring Muscle-Ups
3 Jumping Bar Muscle-Ups
4 Kipping Pull-Ups
5 Jumping Pull-Ups
(Score is Rounds + Reps)
Thurday:
3×10
Front Squat*
*Use the same Light-Mod Weight for All Sets. This is a Deload Week.
(Score is Weight)
WORKOUT
TABATA (8 SETS / :20 ON/ :10 OFF)*
TABATA 1 – Double Unders
TABATA 2 – DB Alt. Hang Snatch (Athlete Choice)
TABATA 3 – Sit-Ups
TABATA 4 – DB Alt Goblet Lunge (Athlete Choice)
*Complete a full Tabata before moving to the next one.
-Rest 1:00 b/t Tabatas-
Friday:
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 — 15/12 Cal Row
MIN 2 — 12 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Rounds Completed)
FINISHER
3 SETS
8-10 Rower Glute Bridge-Ups
8-10 Rower Pike-Ups
-Rest As Needed b/t Sets-
Saturday:
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex…
1 Hang Power Clean
+
2 Front Squat
+
1 Hang Squat Clean
(Score is Weight)
IN TEAMS OF 2…
2 ROUNDS FOR TIME
800m Run
80 Box Jump Overs (Athlete Choice)
40 Hang Cleans (Athlete Choice)**
*Partners will run together. All other work will be split as needed with P1 working and P2 resting.
**Option for Power or Squat.
(Score is Time)
Sunday:
“MUY CALIENTE”
5 SETS*
AMRAP x 5 MINUTES
5 Push-Ups or Knee Push-Ups
5 Shoulder to Overhead (65/45)
5 Toes to Something
5 Wall Balls (14/10)**
**Wall Balls Increase by 5 Every Round (5,10,15). All Other Movements Stay at 5.
-Rest 2:00 b/t Sets-
*Restart at 5s the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (30/20)
Hyrox – Hall 4
| 30.04.24 | Hyrox training |
| For Time | |
| 700 meter Run | |
| 20 Burpees | |
| 700 meter Run | |
| 40 Wall Ball Shots (9/6kg) | |
| 700 meter Run | |
| 60 Sandbag Lunges (20/10kg) | |
| 700 meter Run | |
| 60 Sandbag Lunges (20/10kg) | |
| 700 meter Run | |
| 40 Wall Ball Shots (9/6kg) | |
| 700 meter Run | |
| 20 Burpees | |
| 700 meter Run | |
| Time Cap 40 Min |
U1 FUNDAMENTALS-Back Hall 4
| 29-04-2024 | Fundamental #3 Front Squat & Overhead squat |
| 30-04-2024 | Fundamental #1 Air squats & Single unders |
