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Week 29 - 2023

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


Monday


A1) Cyclist squat 10-10-8-8-6-6

A2) Dumb-bell RDL 5x10


Every 5 minutes x 3

14 Alt toes to bar

7 Devils cleans 22.5/15kg

14 Dumb front rack lunges 22.5/15


Tuesday


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

A2) Bent over row 5 x 10


In teams of 2

20 minute AMRAP

800m Farmers carry

Max rounds of Cindy


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


15 minutes to build

Hang Power Snatch + Overhead squat

3+3


4 rounds

Alternate between A&B

3 minutes Work

1 minute Rest


A)400m run

Max wall balls


B) 400m run

Max Box jump overs


Friday


Box Squat

5-5-5-5-5


EMOM x 15

Min 1 - 5 Bar muscle ups

Min 2 - 10 Deck squats

Min 3 - 50 Double unders


Saturday


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


In teams of 2

9 minute AMRAP

You go I go

3 Hang Power cleans 60/40kg

6 Bar facing burpees

9/7 Calorie ski


3 minutes rest


In teams of 2

9 minute AMRAP

You go I go

4 Sand bag cleans

Hand over hand sled pull & Push


Hyrox


Monday


5 rounds


2 minutes

20/15 calorie row

AMRAP burpees over the line


Rest 2 minute


2 minutes

200m run

AMRAP Ski


Rest 2 minute


Tuesday


EMOM x 32

1) 10 Dumb-bell bench press

2) 10 Back squat

3) 10 Deadlift

4) Rest


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) Push Press 10-8-6-6-6

A2) Pull ups 5x 5-10


B1) Bulgarian Split squat 4x8/8

B2) Single arm Dumb-bell row 4 x12/12


5 x 25m sled push


Friday

Every 5 minutes x 8

200m run

25 Wall balls 9/6kg

20/15 calorie bike




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