ENDURANCE-Hall 4
| 17.07 | Endurance |
| WOD: FOR MAX REPS | |
| 5 min AMRAP | |
| – 50/35 cal Echo Bike | |
| Remaining time max Double Unders | |
| REST 1 min | |
| 5 min AMRAP | |
| – 50/35 cal Echo Bike | |
| Remaining time max Box Jumps | |
| REST 1 min | |
| 5 min AMRAP | |
| – 50/35 cal Echo Bike | |
| Remaining time max Push Ups | |
| REST 1 min | |
| 5 min AMRAP | |
| – 50/35 cal Echo Bike | |
| Remaining time max Burpee Gorilla Box Jumps Over | |
| REST 1 min | |
| 5 min AMRAP | |
| – 50/35 cal Echo Bike | |
| Remaining time max DB Box Step Ups @ 1×15/10kg | |
| REST 1 min | |
| 5 min AMRAP | |
| – 50/35 cal Echo Bike | |
| Remaining time max DB Alt. Snatch @ 1×15/10kg | |
| 19.07 | Endurance |
| WOD: PARTNER WOD | |
| 12 ROUNDS | |
| – 14 Hang Power Cleans and Jerks 43/30 kg (split) | |
| – 9 Lateral Synchro Burpees Over the bar | |
| – 7 Synchro Air Squats | |
| AFTER ROUND 2-4-6-8-10-12 – RUN TOGETHER 400m HOLDING 1 SKIPPING ROPE | |
U1 FUNDAMENTALS-Back Hall 4
| Monday | 17-7-2023 | Fundamental #11 Kettlebell swing * Russian & American |
| Tuesday | 18-7-2023 | Fundamental #12 Turkish Get Up & Kettlebell Snatch |
| Wednesday | 19-7-2023 | Fundamental #1 Air squats & Single unders |
| Thursday | 20-7-2023 | Fundamental #2 Deadlift & Sit-up |
| Saturday | 22-7-2023 | Fundamental #3 Front Squat & Overhead squat |
Hyrox – Hall 4
| Di.18.07.23 | Hyrox training |
| Warm up – 10 minutes of stretching & mobility | |
| Complete 5x1k runs then in between complete the following | |
| 1000m ski – Aim for 4 minutes or faster | |
| 50m sled pull – Heavy | |
| 80m BBJs | |
| 100m walking sandbag lunges – 10/20/30kgs | |
| 100 wall balls – 4/6/9kgs | |
| Rest as and when you need to but remember this is a sim so | |
| get it completed in the fastest time possible. | |
| Do.20.07.23 | Hyrox training |
| For Time: Partner workout | |
| 30-20-10-20-30 calorie Ski | |
| 30-20-10-20-30 Burpees | |
| 400 meter Run | |
| Za..22.07.23 | Hyrox training |
| Hyrox Simulation | |
| Surprize wod Hyrox style | |
U1 Fit Mom-Back Hall 4
17-7-2023 & 21-7-2023
