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Monday
Thruster 10-8-6-4-2
EMOM x 20
Min 1 - 15/12 Calorie row
Min 2 - 7 Thrusters 42.5/30kg + 7 Box Jumps 24/20”
Min 3 - 7 Chest to bar pull ups + 7 Burpees
Min 4 - Rest
Tuesday
3 rounds
400m run
10 Toes to bar
20 Kettle bell swings 24/16kg
30 Alt Lunges 24/16kg
Deadlift 10-8-6-4-2
Handstand push up 5 x 5-10
Wednesday
Mikko Triangle intervals
3 Rounds
3 sets of
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Rest
Rest an extra 2 minutes after the last set
Thursday
A1) Incline Bench press 10-8-6-6-6
A2) Gorilla Row 5x16
With a single Dumb-bell
3-6-9-12-15
Hang clean (Right arm / Left arm)
Push Press (Right arm / Left arm)
Snatch (Right arm / Left arm)
Friday
Bar Muscle up practice
4 rounds
1 minute at each station
# Wall balls
# Sit ups
# Box Jump overs 24/20
# Ski
# Rest
Saturday
In teams of 2-3 100 Calorie row
100 Deadlifts 60/40kg 80 Calorie row
80 Hang power cleans 60/40kg
60 Calorie row
60 Front squats 60/40kg
40 Calorie row
40 Push jerks 60/40kg
20 Calorie row
20 Clusters 60/40kg
Hyrox
Monday
4 minute AMRAP
400m run
Max ski
Rest 1 minute
4 minute AMRAP
400m run
Max Sled Push
Rest 1 minute
4 minute AMRAP
400m run
Max Burpees
Rest 1 minute
4 minute AMRAP
400m run
Max wall balls
Tuesday
A) Back rack Lunge 4 x 8/8
B1) Seated barbell press 5 x 8-10
B2) Chin ups 5 x 6-8
15 Strict press 20/15kg
20 Russian swings
25 Sit ups
30 Air squats
Wednesday
Mikko Triangle intervals
3 Rounds
3 sets of
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Rest
Rest an extra 2 minutes after the last set
Thursday
5 Rounds
45 seconds work / 45 seconds rest
Dumb-bell bench press
T- Bar row
Cyclist squat
Russian swing
4 sets
20 Tricep push downs
20 Bicep curls
20 Lateral raises
Friday
Every 8 minutes x 5
500/400m Row
400m run
30/24 Calorie bike
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