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
