ENDURANCE-Hall 4
| 19.2.24 | Endurance |
| MAX EFFORT KCAL | |
| On each: | |
| 5:00 max kcal ROW / BIKE | |
| 5:00 REST | |
| 4:00 max kcal ROW / BIKE | |
| 4:00 REST | |
| 3:00 max kcal ROW / BIKE | |
| 3:00 REST | |
| 2:00 max kcal ROW / BIKE | |
| 2:00 REST | |
| 1:30 max kcal ROW / BIKE | |
| 1:30 REST | |
| 1:00 max effort kcal ROW / BIKE | |
| 1:00 REST | |
| 0:30 SPRINT kcal ROW / BIKE | |
| REST 4 MIN | |
| 21.2.24 | Endurance |
| 10 ROUNDS: | |
| – 6 Devil Presses | |
| – 12 DB Box Jumps Step Overs | |
| – 18/12 cal Cardio machine coaches choice | |
| RX = 2×15/10 kg | |
LITE – Hall 4
Tuesday:
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep TNG Power Clean
“THE CHIEF”
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (95/65)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
KG BB: (42.5/30)
Wednesday:
WORKOUT
3 ROUNDS FOR TIME
200 Single Unders
25 Shoulder to Overhead (75/55)
15 Pull-Ups
(Score is Time)
KG BB: (35/25)
Friday:
ON A 8:00 RUNNING CLOCK…
Practice Rope Climbs or Strict Pull-Up
WORKOUT
AMRAP x 16 MINUTES
12/10 Cal Bike
3 Strict Pull-Ups
12 Toes to Something
3 Strict Pull-Ups
12 Burpees
(Score is Rounds + Reps)
Saturday:
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 7 MINUTES*
Max Clean & Jerks (Athlete Choice)
*Switch as needed. P1 works while P2 rests.
(Score is Reps)
Sunday:
WORKOUT
AMRAP x 20 MINUTES
10-15-20-and so on…
Cal Row*
5-10-15-and so on…
Box Jumps (30/24)**
*Alt. Cals…
5-10-15-and so on…
**Option for 24/20.
(Score is Rounds + Reps)
FINISHER
EMOM x 6 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Sit-Ups
MIN 2 – Alt. V-Ups + V-Up
MIN 3 – Copenhagen Plank Hold
Hyrox – Hall 4
| 20.2.24 | Hyrox training |
| For Time | |
| 50-40-30-20-10 reps of: | |
| Air Squats | |
| Mountain Climbers | |
| 10 meter Shuttle Run | |
| Time Cap: 30 minutes |
U1 FUNDAMENTALS-Back Hall 4
| 19-02-2024 | Fundamental #8 Thrusters |
| 21-02-2024 | Fundamental #9 Handstand & Wall walks |
