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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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