Week 25 - 2023

Hyrox camp

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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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