Veckans pass Atletboxen V 13 (24/3-30/3) 2025

Måndag 24/3

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111

B.
Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps

Tisdag 25/3

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

B.
Three rounds for time of:
Run 400 Meters
12 Front Squats (65/45 kg)
12 Toes to Bar

Onsdag 26/3

TABATA

Torsdag 27/3

A.
Every 2 minutes, for 20 minutes (10 sets):
2-Position Snatch
(high hang, followed by hang from mid-thigh)

Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.

B.
For time:
30 Burpees Over the Barbell
15 Ground to Overhead (65/45 kg)
30 Burpees Over the Barbell

Fredag 28/3        
Partner workout
For time:
50 burpee box jump
50 cal bike
40 burpee box jump
40 cal bike

rest 2 min.

10 rounds:
7 deadlift  80/55 kg
7 hspu

rest 2 min

Fore time:
8 wall walk
30 chest to bar/ pull ups
8 wall walk.
60 front rack walking lunge 60/40kg.
8 wall walk
30 chest to bar/ pull ups
8 wall walk

Lördag 29/3     

”hyrox training”

Amrap 30
400 m run
12 heavy thrusters
10 burpee broad jump
20 db step over
14 db walking lunges
15 double db devil press

Söndag 30/3

Choachens val