Veckans pass Atletboxen V 9 (24/2-2/3) 2025

Måndag 24/2

A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Jumping Lunges
15 Push-Ups

Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work

Tisdag 25/2

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 2 minutes between sets.

B.
Three rounds for time of:
Run 400 Meters
20 Kettlebell Swings (32/24 kg)
Run 400 Meters
10 Burpees

Onsdag 26/2

TABATA

Torsdag 27/2

A.
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (Barbell or Dumbbells)
10 Alternating Reverse Lunges with DB/KB Farmer’s Carry
10 Burpees

C.
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Fredag 28/2       
Partner workout     
For time:
60 hang power clean   ( 60/40 kg)
60 cal row
60 push jerk  (60/40 kg)
60  cal row
60 deadlift (60/40 kg)
60 cal row

10 rounds  (relay).
50 DU/ 150 SU.
15 wallballs

Lördag 1/3

HYROX-inspirerad träning utan Choach. Boka er i gymsystem.

For time T.C. 45 minutes

100 m farmers carry (24/16 kg)
50 walking lunges

100 m farmers carry
50 walking lunges
20 m burpees broad jump

100 m farmers carry.
50 walking lunges.
20 m burpees broad jump.
30 wallballs (6/4 kg)

100 m farmers carry.
50 walking lunges.
20 m burpees broadjump.
30 wallballs.
40 push ups

100 m farmers carry.
50 walking lunges.
20 m burpees broad jump.
30 wallballs.
40 push ups.
50 sit ups

Söndag 2/3

Coachens val