Veckans pass Atletboxen V14 (31/3-6/4) 2025

Måndag 31/3.
A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1
B.
Three rounds for time of:
Run 400 Meters
20 Goblet Squats (heavy)

Tisdag 1/4

TABATA

Onsdag 2/4  

Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups

Torsdag 3/4

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk

Build over the course of the 10 sets to something heavy.

B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (60/40 kg)
Ring Dips

Fredag 4/4  

Team work out (time cap 40minutes)

400 m run together
80 Deadlift (80/60 kg)
60 Box Jump Over
50 Wall balls (9/6kg)
40 Toes-to-Bar
30 Shoulder-to-Overhead(50/35kg)
20 Synchronized Burpees Over Bar
400 m run together
20 Synchronized Burpees Over Bar
30 Clean & Jerks (60/40kg)
40 Pull-ups
50 Goblet Squats
60 Cal Row/Ski Erg  / Bike
80 m Farmers Carry
100 Synchronized Air Squats

Lördag 5/4 

”HYROX work out”

400 m run
30 Wall balls (6/4 kg)
400 m row
30 burpees
400 m run
30 Dumbbell lunges
400 m row
30 hand release push ups
400 m run
100 m farmers carry
400 m row
100 sit ups            (Time cap 40 minutes)

Söndag 6/4

Coachens val