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Week 27 - 2023


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Monday


Power snatch

10-8-6-4-2


EMOM x 20

Min 1 - 12/10 Calorie ski

Min 2 - 6 Snatches 35/25kg + 30 Double unders

Min 3 - 6 Toes to bar + 12 jumping lunges

Min 4 - Rest


Tuesday


3 rounds

400m run

10 Chest to bar pull ups

15 Thrusters 42.5/30kg

20 Sit ups


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


In teams of 3

9 minute AMRAP

Burpee Box jump over (change every 30 seconds)


Rest 3 minutes


9 minute AMRAP

Sled push (change every 12.5m)


Friday


EMOM x 15

Min 1 - 5 Bar Muscle ups

Min 2 - 50 Double unders

Min 3 - 15/12 Calorie bike


21-15-9

Back squats 80/50kg

Kettlebell swings 24/16kg


Saturday


In teams of 3


30 Man Makers 22./15kg

60 Devils press 22.5/15kg

90 DB bench press 22.5/15kg

120 Wall balls 9/6kg

150 calorie row


Hyrox


Monday


Every 9 minutes x 4

500/400m Ski

400m run

30 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


3 sets

15 Push ups

12.5m Hand over hand sled pull

25m walking lunge

300m run


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

3 sets

20 Tricep push downs

20 Bicep curls

20 Lateral raises

Friday

2 rounds


5 minutes work

400m run

Bike in remaining time


1 minute rest

5 minute work

400m run

Row in remaining time

1 minute rest

5 minute work

400m run

Ski in remaining time

1 minute rest



Hyrox camp


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