Veckans pass Atletboxen V 10 (3/3-9/3) 2025

Måndag 3/3

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 30 Kettlebell Swings
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest

Tisdag 4/3

TABATA

Onsdag 5/3

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

B.
3 rounds for time

Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry (24/16 kg KBs)
50 Double-Unders

Torsdag 6/3

A.
Three sets of:
Strict Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 60 seconds
Prone Plank Hold x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain climbers

Rest 4 minutes, and when the running clock reaches 8:00…

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees

Fredag 7/3         
Partner workout
Fore time:
400m run as a pair
50 burpee – alternating
50 push press  50/35 kg
400m run as a pair
50 burpee – alternating
50 hang power clean + jerk  50/35 kg
400m run as a pair
50 wall ball
50 DB snatch 22,5/15 kg
400m run as a pair
50 wall ball
5o box jump

Lördag 8/3

Hyrox inspirerat pass utan coach boka er i gymsystem

For time

400 m run
20 burpees
600 m run
40 wallballs     (4/6 kg)
800 m run
60 weighted lunges
1000 m run
60 weighted lunges
800 m run
40 wallballs
600 m run
20 burpees
400 run

Söndag 9/3

Coachens val