Veckans pass Atletboxen V18 (28/4-4/5) 2025

Måndag 28/4

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 6-8 each leg

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)

Tisdag 29/4 

TABATA

Onsdag 30/4

A.
Every minute, on the minute, for 15 minutes:

Clean & Jerk x 1 rep @ 80-85%

Focus on speed and mechanics

For time:
400 Meter Run
15 Dumbbell Burpee Box Step-Overs (50/35 lbs to 20″)
30 Chest-to-Bar Pull-Ups
15 Dumbbell Burpee Box Step-Overs
400 Meter Run

Torsdag 1/5

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

B.
Against a 3-minute running clock:
Row 500 Meters
Push-Ups x Max Reps

Rest 3 minutes, and perform a total of four sets; note reps achieved in each set

Fredag 2/5 

In team of two

Buy-In: 24 Thrusters  (65/45kg)

Then , 8 rounds of:
21 Push-Ups
9 Toes to bars
3 Bear complexes ( 65/45kg)
20 Kettlebell Snatches ( 24/16 kg)
15 Pull-ups
18 Box jumps
9 Power Cleans  ( 65/45kg)
100 m Run together

Buy-out 2000 m row

Lördag 3/5

”hyrox workout ”
4x for time 5’ – 1’ rest
A).
400m erg
30 Wall ball
14 burpee broad jump
20 sit ups

B).
300m run
16 box jump
18 sb squat
10 push up

C).
(2 rounds)
20 KB swings
10 push press
20 sit ups
10 thrusters

D) (2 rounds)
12 renegade row
20 front rack alt lunges
15 v-ups
30” hollow hold

Söndag 4/5 

Coachens val