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Week 25 - 2023



Hyrox camp


Monday


Front Squat

8-8-6-6-4-4


5 Rounds

5 Hang Power cleans 60/40kg

10 Burpees

15 V-ups

20 Goblet Squat 22.5/15kg


Tuesday


EMOM x 10

3 Position Power Snatch

Floor - Knees - Hips


4 rounds


2 minutes Work

6 Power snatch 52.5/35kg

8 Handstand Push ups

Max calorie row


2 minutes rest

Wednesday

Mikkos Triangle


EMOM x 40

Min 1 - Bike

Min 2 - Row

Min 3 - Ski

Min 4 - Rest


Thursday


A1) Incline Bench press 10-8-6-6-6

A2) Gorilla Row 5x16


12 Minute AMRAP

10 Kettlebell Snatches (L)

10 Kettlebell Snatches (R)

30 Double unders


Turkish get up

3-2-1


Friday


Clean & Jerk

15 minutes to build


EMOM x 20

Min 1 - 5 Muscle ups

Min 2 - 5 Clean & Jerk 60/40kg

Min 3 - 15/12 Calorie Ski

Min 4 - Rest


Saturday


25 minute AMRAP 10-20-30-40-50… ect Calorie Bike Wall balls 9/6kg Plate ground to overhead


Hyrox


Monday


30-20-10-20-30

Wall balls

Burpees


After each set of burpees 400m run


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


Mikkos Triangle


EMOM x 40

Min 1 - Bike

Min 2 - Row

Min 3 - Ski

Min 4 - Rest


Thursday


A1) Bulgarian split squat

5x 10-12


A2) Single arm press

5 x 10-12


A3) Single arm row

5 x 10-12


B) 5 x 25m sled push (heavy)


Friday


8 minute AMRAP

800m run

Max ski


2 minutes rest


8 minute AMRAP

800m run

Sled rope pull


2 minutes rest


8 minute AMRAP

800m run

Max lunges


2 minutes rest


8 minute AMRAP

800m run

Max echo bike



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