ENDURANCE-Hall 4
| 26.2.24 | Endurance |
| PARTNER WOD – 10 ROUNDS | |
| – 24 cal Row or Echo Bike | |
| – 24 Deadlifts 42/22kg | |
| – 24 Burpees | |
| – 24 Shoulder to Overhead 52/32 kg | |
| RX+ 52/42 kg | |
| 28:2.24 | Endurance |
| WOD: 30 min AMRAP | |
| – 300/250m Row | |
| – 20 KB USA Swings 20/12kg | |
| – 15 L-Ups | |
| – 10 Push Ups | |
LITE – Hall 4
Tuesday:
WORKOUT
EMOM x 25 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – 12 Box Jump Overs (20)
MIN 3 – 16 Front Rack Alt. Lunges (65/45)
MIN 4 – Max Sit-Ups
MIN 5 – Rest
(Score is Total Reps of Sit-Ups)
KG BB: (30/20)
Wednesday:
ON A 10:00 RUNNING CLOCK…
Practice Handstand Hold or Handstand Walking
WORKOUT
AMRAP x 15 MINUTES
200m Run
20 Alt. DB Hang Power Clean & Jerks (35/20)
2 Scaled Wall Walks
(Score is Rounds + Reps)
KG DB: (15/10)
Thursday:
WORKOUT
3 SETS FOR QUALITY*
100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**
750/600m Row
1:00 Jump Rope Practice***
20 Up-Downs
20 KB Goblet Alt. Lunges
*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!
**50m w/ Right Arm, 50m w/ Left Arm.
***Jump Rope Options…
Single Unders
Double Unders
Crossover Single Unders
-Rest 1:00 b/t Sets
Friday:
Active Recovery Wod:
3 Rounds @ RPE 6:
A. Amrap 3’
15 KB swings
10 Air Squats
Rest 1 min
B. Amrap 3’
15 Russian KB swings
10 Slam balls
Rest 1 min
C. Amrap 3’
15 Sit ups
10 x 10m Shuttle runs
Rest 1 min
A+B+C = 1 Round
Saturday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 30 MINUTES
100 Wall Balls (Athlete Choice)
80/60 Cal Bike
60 Deadlifts (Athlete Choice)
40 Handstand Push-Ups or Hand Release Push-Ups
*P1 works while P2 rests. Split work as needed. Athletes must complete movements in order and complete all of one movement before moving to the next.
**Based on yesterday’s Open workout, adjust today’s workout as needed.
(Score is Rounds + Reps)
Sunday:
EXTENDED WARM-UP
EVERY 3:00 x 3 SETS
12-15 Slow Banded Lat Push-Downs
5 Scap Pull-Ups + Kip Swing*
:30 Crossover Single Unders Practice
*1 Rep = 1 Scap Pull-Up + 1 Kip Swing.
-Rest w/ Time Remaining-
WORKOUT
2 SETS*
AMRAP x 8 MINUTES
10 Ring Rows**
7 Toes to Something
36 Single Unders
-Rest 2:00 b/t Sets-
*Start at beginning of AMRAP on second set.
**Option for 5 Banded Strict Pull-Ups
(Score is Lowest Rounds + Reps)
Hyrox – Hall 4
| 27.2.24 | Hyrox training |
| For Time | |
| 10-9-8-7-6-5-4-3-2-1 Burpees | |
| 400 meter Run | |
| Time Cap: 35 minutes |
U1 FUNDAMENTALS-Back Hall 4
| 26-02-2024 | Fundamental #10 Snatch |
| 28-02-2024 | Fundamental #11 Kettlebell swing * Russian & American |
