Week 16 - 2023
- Rob Martin
- Apr 16, 2023
- 2 min read
Monday
Every 5 minutes x 4
15 Toes to bar
20 Plate overhead lunges
30/24 Calorie bike
Pause front squat
3-3-3-3-3
Chin ups
5-5-5-5-5
Tuesday
EMOM x 15
Min 1 - 4 Wall Walks
Min 2 - 12 Dumb-bell snatch 22.5/15kg
Min 3 - 60 Double unders
Deadlift
10-8-6-4-2-2
Handstand Push up
5 x 5-10
Wednesday
Every 15 minutes x 3
1000m row
800m run
60/48 calorie Bike
Thursday
Power Clean (touch and go)
3-3-3-3-3
EMOM x 20
Min 1 - 10 Double KB Clean
Min 2 - 12/10 Calorie Ski
Min 3 - 15 Pull ups
Min 4 - Rest
Friday
Workout 4 wildlife
2-2-2-3 Intervals
15/12 Calorie Row/Ski
10 Thrusters 35/25kg
Max Bar facing burpees
In the remaining
Workout ends on completing
75 bar facing burpees
2 minutes work
1 minute rest
2 minutes work
1 minute rest
2 minutes work
1 minute rest
3 minutes work
Saturday
In teams of 3
15 minute AMRAP 2000m Ski Max sled push Rest 5 minutes 15 minute AMRAP 2000m Row Max Devils press
Hyrox
Monday
In teams of 2
8 minute AMRAP
Row (change every minute)
Rest 2 minutes
8 minute AMRAP
Farmers carry (change every 100m)
Rest 2 minutes
8 minute AMRAP
Lunges (change every 25m)
Rest 2 minutes
8 minute AMRAP
Wall balls (change every minute)
Tuesday
EMOM x 30
Min 1 - Rope Pull
Min 2 - Push ups
Min 3 - Box Jump overs
Min 4 - Plate ground
Min 5 - Skipping
Wednesday
Every 15 minutes x 3
1000m row
800m run
60/48 calorie Bike
Thursday
A1) Box squat 5-5-5-5-5
A2) Chin ups 5x 4-6
B1) RDL 8-8-8-8
B2) Bulgarian Split squat 10-10-10-10
C) 4 sets
Single arm press 4x10
Single arm row 4x 10
Friday
Workout 4 wildlife
2-2-2-3 Intervals
15/12 Calorie Row/Ski
10 Thrusters 35/25kg
Max Bar facing burpees
In the remaining
Workout ends on completing
75 bar facing burpees
2 minutes work
1 minute rest
2 minutes work
1 minute rest
2 minutes work
1 minute rest
3 minutes work
This Friday we will be programming a workout to support a wildlife charity if you would like to find out more info and donate click the button below
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