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Week 28 - 2023

Click the link to download the fitr app to be able to log your workouts


Monday


Clean & Jerk 10-8-6-4-2


EMOM x 20

Min 1 - 15/12 calorie bike

Min 2 - 5 C&J 60/40kg

Min 3 - 5 Pull ups / 10 Push ups / 15 squats

Min 4 - Rest


Tuesday


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

A2) Bent over row 5 x 10


In teams of 3

9 minute AMRAP

10 Sand bag squats + 25m carry


Rest 3 minutes


9 minute AMRAP

Hand over hand sled pull


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


Deadlift 8-8-6-6-4-4


3 rounds

400m run

21 Deadlifts 100/70kg

12 Handstand push ups


Friday


3 sets


Every 3 minutes perform one round Round 1 - 30/24 cal bike Round 2 - 20 Toes to bar + 80 Double unders Round 3 - 30/20 Cal ski Round 4 - 20 chest to bar pull ups + 20 Push ups Each round has a 2 minute time cap


Saturday


Power clean 3-3-3-2-2-2-1-1-1


In teams of 2

20 minute AMRAP

50 Wall balls 9/6kg 40 Box Jump overs 24/20” 30 Bar facing burpees 20 Power cleans 70/45kg 1000m row


Hyrox


Monday


Every 12 minutes x 3


30/24 Calorie bike

400m run

30 Wall balls

20 Burpees


Tuesday


A) Back rack Lunge 4 x 8/8


B1) Seated barbell press 5 x 8-10

B2) Chin ups 5 x 6-8


Every 8 minutes x 2

25m sled push

200m run

250/200m ski

200m 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


In teams of 2


40 minute AMRAP

8x800m run (4 runs each)

Whilst one athlete is running

The other is rowing

In the remaining time AMRAP of

Walking lunges (change every 25m)




Hyrox camp


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