ENDURANCE-Hall 4
| 29.01.24 | Endurance |
| Partner WOD | |
| WOD A) 14 min AMRAP | |
| – 9/7 cal SKi Erg | |
| – 8 DB Snatches @15/10kg | |
| Rotate per full round | |
| REST 2 min | |
| WOD A) 14 min AMRAP | |
| – 10/8 cal Bike Erg | |
| – 4 Single Arm Devil Press @15/10kg | |
| Rotate per full round | |
| 31.01.24 | Endurance |
| AMRAP 8 min: | |
| – 21 Wallballs @ 6/4kg | |
| – 9 Burpees | |
| 2 min REST | |
| AMRAP 8 min: | |
| – 21/15 cal Row | |
| – 9 Burpees | |
| 2 min REST | |
| AMRAP 8 min: | |
| – 21 DB Push Press @2×15/10kg | |
| – 9 Burpees |
LITE – Hall 4
Tuesday:
STRENGTH
ON A 10:00 RUNNING CLOCK…
Choose One Gymnastics Option…
Gymnastic Options…
Build to a Moderate 2-Rep Weighted Pull-Up
5×5-7 Strict Pull-Ups (Banded Optional)
5×5-7 Max Vertical Ring Rows
WORKOUT
AMRAP x 18 MINUTES
100 Single Unders
20/15 Cal Bike
10 Jumping Pull-Ups
50 Single Unders
12/10 Cal Bike
5 Jumping Pull-Ups
(Score is Rounds + Reps)
Scoring: Rounds + Reps
Wednesday:
“KAREN”
FOR TIME
150 Wall Balls (14/10)
(Score is Time)
KG WB: (6/5)
Scoring: Time
POST WORKOUT STRENGTH — 5×5 Back Squat
Friday:
WORKOUT
EMOM x 25 MINUTES
MIN 1 – 300/250m Echo bike
MIN 2 – 10 Box Jumps (20)
MIN 3 – 300/250m Echo bike
MIN 4 – Max Strict Pull-Ups or Ring Rows
MIN 5 – Rest
(Score is Total Reps of Pull-Ups or Ring Rows)
Scoring: Reps
Saturday:
STRENGTH
EVERY 2:00 x 7 SETS*
1 Power Clean
+
1 Hang Power Clean
+
1 Hang Clean**
*Start Light and Build to Moderate-Heavy.
**Option for Squat or Power.
(Score is Weight)
Scoring: Load
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 10 MINUTES
3 Power Clean (Athlete Choice)
6 Handstand Push-Ups or Hand Release Push-Ups
*P1 completes a full round while P2 completes Max Cal Bike. Once a full round has been completed partners switch.
(Score is Total Cals)
Scoring: Calories
Sunday:
WORKOUT
3 SETS
2000/1600m Echo bike
15 Toes to Something
20 Slam Balls (Athlete Choice)
25 Air Squats
-Rest 1:30 b/t Sets-
(Score is Total Time)
Scoring: Time
Hyrox – Hall 4
| 30.01.24 | Hyrox training |
| T.B.C |
U1 FUNDAMENTALS-Back Hall 4
| 29-01-2024 | Fundamental #1 Air squats & Single unders |
| 30-01-2024 | Fundamental #2 Deadlift & Sit-up |
| 31-01-2024 | Fundamental #3 Front Squat & Overhead squat |
U1 Fit Mom-Back Hall 4
29-1-2024
