ENDURANCE-Hall 4
| Mon.20 May | |
| WOD: 33 min AMRAP | |
| Teams of 3 | |
| – 7/5 cal Ski Erg Sprint | |
| – 5 Devil Press @2×15/10kg | |
| – 20m Shuttle Run | |
| Wed.22 May | |
| WOD: 34 min EMOM | |
| Min 1: 15/12 cal Bike Erg | |
| Min 2: 50 Double Unders | |
| Min 3: 15/12 cal Row | |
| Min 4: 15 Burpees | |
| Min 5: REST |
LITE – Hall 4
Tuesday:
EMOM x 5 MINUTES
1 Strict Pull-Up or Vertical Ring Row
+
1 Kip Swing
+
1 Pull-Up or Half Pull-Up
+
1 Kip Swing
FOR TIME*
40-30-20-10
Push-Ups
20-15-10-5
Pull-Ups
*Complete 25/20 Cal Bike after each set.
**Option to wear 20/14lb Weight Vest.
(Score is Time)
FOR TIME*
30-20-20-10
Push-Ups
15-10-10-5
Pull-Ups
*Complete 20/15 Cal Bike after each set.
(Score is Time)
Wednesday:
5-3-1-1-1
Deadlifts*
*Start Mod-Heavy and build past Workout Weight.
(Score is Weight)
AMRAP x 8 MINUTES
12 Up-Downs
4 Deadlifts (205/145)
(Score is Rounds + Reps)
KG BB: (93/65)
IN TEAMS OF 2…
AMRAP x 25 MINUTES
160 Double Unders or 320 Single Unders
120/100 Cal Row
80 Push Press (Athlete Choice)**
60 Back Rack Alt. Lunges
*P1 works while P2 rests. Split work as needed.
**Barbell Weight Options…
(45/35)
(75/55)
(95/65)
(Score is Rounds + Reps)
KG BB1: (20/15)
KG BB2: (35/25)
KG BB3: (42.5/30)
Friday:
EMOM x 12 MINUTES
Hang Cleans*
*MIN 1-4 = 3 Reps
MIN 5-8 = 2 Reps
MIN 9-12 = 1 Rep
*Start Light-Mod and build to Heavy. Option for Squat or Power.
15 ROUNDS FOR TIME
2 Hang Cleans (135/95)*
5 Toes to Something
*Option for Squat or Power.
(Score is Time)
KG BB: (60/42.5)
Saturday:
IN TEAMS OF 2…
AMRAP x 21 MINUTES*
200m DB Suitcase Carry
30 Box Jump Overs or Lateral Box Step-Overs (Athlete Choice)
30 Burpees or Up-Downs
*P1 and P2 will complete the 200m Carry together and switch the DB as needed. For the other two movements, P1 works while P2 holds the DB above the waist. If the DB drops below the waist at any time P1 & P2 must complete 10 Synchro Air Squats.
(Score is Rounds + Reps)
Sunday:
4 SETS FOR QUALITY
1:30 Cardio Choice 1
25 Russian KB Swings (Athlete Choice, Light)
1:30 Cardio Choice 2
25 Sit-Ups
1:00 Static Hold*
-No Additional Rest b/t Sets-
*Static Hold Options…
Plank Hold
Tuck/Hollow Hold
Glute Bridge-Up Hold
Handstand Hold
2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll
Hyrox – Hall 4
| 21.5.24 | Hyrox training |
| Main Workout: 40 Min Amrap | |
| 15 Wall Balls 6/4 kg | |
| 100m Farmer Walk 2×20/2×16 kg | |
| 20 Burpee Broad Jumps | |
| Cool Down: Mobility lite stretching focusing on lower body (5 minutes) |
U1 FUNDAMENTALS-Back Hall 4
| 20-05-2024 | Fundamental #9 Handstand & Wall walks |
| 22-05-2024 | Fundamental #10 Snatch |
