Veckans pass Atletboxen V 23 (2/6-8/6) 2025

Måndag 2/6                

A.
Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 2 minutes between sets.

B.
Three rounds for time of:
400 Meter Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg)

Tisdag 3/6              

A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

Onsdag 4/6
TABATA

Torsdag 5/6              

A.
Three sets of:
Back Squat x 10 reps @ 31X1
Rest 60 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 60 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 60 seconds

B.
For max reps in 10 minutes:
Row 1000 Meters
Max Reps Wall Ball Shots

Fredag 6/6            

For time (with a Partner):
2000 m Row (plank hold)
66 DB snatch (22,5/15kg)
65 Toes to bar
55 Goblet squats (16/12kg)
53 Burpees
37 Thrusters
21 Chest to bar Pull ups
37 Thrusters
53 Burpees
55 Goblet squats
65 Toes to bar
66 DB snatch
2000 m Row  (plank hold)                        Time cap 45min

Lördag 7/6        

Hyrox workout of the week

Buy in 1000 m run

then Amrap for 30 minutes

5 burpee broad jump

10 wallballs (6/4 kg)

15 cal row

20 m dumbell lunges (20 /10kg)

25 situps

30 m farmers carry  (24/16 kg)

after the 30 minutes buy out 1000m run

Söndag 8/6.
Coachens val