ENDURANCE-Hall 4
| Mon.27 May | |
| Buddy Wod: 29 min | |
| 1st 5 min block | |
| Row 500 meter | |
| Max wall walks in remaining time | |
| 1 min rest | |
| 2th 5 min block | |
| Row 500 meter | |
| Max push ups in remaining time | |
| 1 min rest | |
| 3th 5 min block | |
| Row 500 meter | |
| Max burpees in remaining time | |
| 1 min rest | |
| 4th 5 min block | |
| Row 500 meter | |
| Max Wall balls 9/6 kg in remaining time | |
| 1 min rest | |
| 5th 5 min block | |
| Row 500 meter | |
| Max L ups | |
| Wed.29 May | |
| BUDDY WOD | |
| 20 ROUNDS FOR TIME | |
| – 200/150m Row | |
| – 8 KB Swings @20/12kg | |
| – 6 Burpees Over the KB | |
| Rotate per full completed round. | |
LITE – Hall 4
Tuesday:
AMRAP x 25 MINUTES
30/25 Cal Bike
20 Sit-Ups
10 Up-Downs
20/15 Cal Bike
20 Alt. Deadbugs*
100m DB/ KB Suitcase Carry (Athlete Choice)**
*Option for Banded or DB Deadbugs.
*Switch hands at 50m mark.
(Score is Rounds + Reps)
Wednesday:
EMOM x 12 MINUTES*
1 Power Clean
+
1 Hang Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
7 ROUNDS FOR TIME
75 Single Unders
5 Hang Power Cleans (115/75)
(Score is Time)
KG BB: (52.5/35)
Thurday:
ON A 15:00 RUNNING CLOCK…
Build to a 5-Rep Moderate Push Jerk
(Score is Weight)
AMRAP x 13 MINUTES
2-4-6-and so on…*
Shoulder to Overhead (75/55)
DB Goblet Alt. Lunges (35/20)
*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.
(Score it Rounds + Reps)
KG BB: (35/25)
KG DB: (15/10)
Friday:
EVERY 3:00 x 6 SETS
10 Deadlifts (155/105)
15 Box Jumps (24/20)
Max Toes to Something in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Set of Toes to Something)
KG BB: (70/47.5)
Saturday:
ON A 12:00 RUNNING CLOCK…
Build to a 3-Rep Moderate-Heavy Thruster
IN TEAMS OF 2…
AMRAP x 12 MINUTES
8 Thrusters (Athlete Choice)
8 Up-Downs Over Bar
*P1 works while P2 completes Max Meter Row. Once a full round is complete partners switch.
(Score it Total Meters)
Sunday:
AMRAP x 24 MINUTES
400m Run
15 Push-Ups
:30 Plank Hold
5/5 KB or DB Hang Snatch*
:30 Bar Hang
*KB Weight (35/26)
DB Weight (35/20)
(Score is Rounds + Reps)
KG KB: (16/12)
KG DB: (15/10)
Hyrox – Hall 4
| 28.5.24 | Hyrox training |
| Main Workout: Amrap 35Min | |
| 500m Row(split 250/250) | |
| 40 KB Swings 20/16 kg | |
| 700 run(together) | |
| 10 Sled Pushes (10 meter) | |
| Cool Down: Foam rolling and light stretching (5 minutes) | |
U1 FUNDAMENTALS-Back Hall 4
| 27-05-2024 | Fundamental #11 Kettlebell swing Russian & American |
| 29-05-2024 | Fundamental #12 Turkish get up & Kettlebell snatch |
