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Monday
Thruster
10-8-6-4-2
Every 6 minutes x 4
9 Thrusters 50/35kg
15 Bar facing burpees
21/16 Calorie row
Tuesday
EMOM x 10
Snatch High pull +
Low hang power snatch +
Overhead squat
EMOM x 15
Min 1 - 12 Toes to bar
Min 2 - 14 Alt Dumb-bell snatch 22.5/15kg
Min 3 - 16/13 Calorie Bike
Wednesday
Every 2 minute 15
1 - Ski
2 - Sled push
3 - Hang + Plank
4 - Bike
5 - Sand bag carry
Thursday
4 sets
12 - Dumb-bell bench press
8 - Ring row
20 minutes For quality
25 Russian swings
20 Alt reverse lunges
10 Push ups
3/3 Turkish get ups
Friday
Bar Muscle up Practice
800m run
50 Wall balls
25 Hang clean & Jerk 50/35kg
50 Wall balls
800m run
Saturday
30 minute AMRAP In teams of 2 100/80 Calorie Echo bike 800m Farmers Carry 24/16kg 100/80 Calorie Echo bike 800m Sandbag Carry 50/30kg Max Calorie bike
Hyrox
Monday
3 Rounds
In 5 minutes
10 Burpees
20 Box jumps
30 Wall balls
Max Row
2 minutes Rest
In 5 minutes
400m run
30 Alt Lunges
20 Sit ups
Max Burpees
Tuesday
A) Back Squat
10-8-6-6-6
B) Deadlift
5-5-5-5-5
C1) Bench Press
10-8-6-6-6
C2) Chin up
5 x 4-6
Wednesday
Every 2 minute 15
1 - Ski
2 - Sled push
3 - Hang + Plank
4 - Bike
5 - Sand bag carry
Thursday
EMOM x 12
Min 1 - Row
Min 2 - Burpees
5 sets
10 strict Dumb-bell press
12m Hand over hand rope pull
15 Cyclist squats
200m run
Friday
Every 9 minutes x 4
400m run 25m walking lunges 400m run 20/15 calorie ski
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