top of page

Week 34 - 2023

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


Monday


EMOM x 30

Min 1 - 5 Back squats

Min 2 - 5-10 Strict pull ups / chin ups

Min 3 - 5-10 Push ups / Dips


Tuesday


EMOM x 15

Min (1-5) 2 Power cleans + 1 Squat clean

Min (6-10) 1 Power clean + 1 squat clean

Min (11-15) 1 Squat clean


2 minutes work 2 minutes rest

Alternate between A&B


A) 15 Double DB hang clean & Press 22.5/15kg + Ski


B) 15 Toes to bar + Bike


Wednesday


4 minutes

400m run + AMRAP sled push


Rest 1 minute


4 minute AMRAP

15/12 Calorie row

15 Kettlebell swings 24/16kg


Rest 1 minute


4 minute AMRAP

20 Alt Step ups 24/20"

10 Down ups


Rest 1 minute


4 minute AMRAP

15 Calorie bike

15 Wall balls 9/6kg


Thursday


EMOM x 15

Min 1 - 5 Bar Muscle ups

Min 2 - 10 DB Thrusters

Min 3 - 50 Double unders


Floor press 8-8-8-8-8

Chest Supported row 5x12


Friday


EMOM 10 Snatch High pull + High hang snatch 1+3


800m run

40 DB snatch 22.5/15kg

800m run

40 DB single arm overhead lunges 22.5/15kg

80m run

40 Goblet squats 22.5/15kg


Saturday


0 minute AMRAP

60 Ski - 60 toes to bar


3 minutes rest


10 minute AMRAP

60 Calorie row - 60 burpees over the rower


3 minutes rest


10 minute AMRAP

60 calorie bike - 60 DB bench press 22.515kg


Hyrox


Monday


Every 8 minutes


In teams of 2

(run together split the station as you like)


800m run AMRAP ski

800m run AMRAP sled pull

800m run AMRAP Burpee broad jump

800m run AMRAP Row

800m run AMRAP Lunges


Tuesday


Every 90 seconds x 20

1 - Bench press 6-8 reps 2 - Chin ups 6-8 reps 3 - Strict press 6-8 reps 4 - Bent over row 6-8 reps


3 Rounds

Bicep Curls 15-20 reps Tricep Push downs 15-20 reps Lateral raises 15-20 reps


Wednesday


4 minutes

400m run + AMRAP sled push


Rest 1 minute


4 minute AMRAP

15/12 Calorie row

15 Kettlebell swings 24/16kg


Rest 1 minute


4 minute AMRAP

20 Alt Step ups 24/20"

10 Down ups


Rest 1 minute

4 minute AMRAP

15 Calorie bike

15 Wall balls 9/6k


Thursday


4 sets

6 Front squat

12 Alt lunges

25 Cyclist squats


4 sets

25m sled drag & Push

20 push ups

15 ring rows


Friday

Every 10 minutes x 4

400m run

25m walking lunges

400m run

20/15 calorie ski




825 views0 comments

Recent Posts

See All

Week 8 - 2024

Monday A1) Strict Press 8x2 A2) Chin ups  8x2 EMOM x 15 Min 1 - 5 Bar Muscle ups Min 2 - 10 DB Push press 22.5/15 Min 3 - 15/12 Calorie row Tuesday A1) Back squat 8x2 A2) Box Jump 8x5 3 Rounds 3 minut

bottom of page