Veckans pass Atletboxen V 36 (1/9-7/9) 2025

Måndag 1/9  

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
15 Russian Kettlebell Swings
20 V-Ups

Tisdag 2/9          
TABATA

Onsdag 3/9

Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches
10 Box Jump-Overs (or Step-Overs)
5 Strict Pull-Ups
Rest 2 minutes between sets, and complete a total of six sets.

Torsdag 4/9  

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single-Arm Dumbbell Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Toes to Bar x 8-10 reps
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
100 Meter Sprint
15 Kettlebell Swings (24/16 kg)

Fredag 5/9

General Warm Up
Three sets of
Partner 1: 60s Bike
Partner 2: 5 Inchworms + 10 Push-Ups + 15 Air Squats
*then switch. Once both partners have done each station that constitutes one set*

Conditioning
In team of 2……

Every 10 min, 30 min (3 sets of)
20 Dumbell Devil’s Press
40 Cal Assault Bike
60 Goblet Hold Alternating Lunges
80 Push-Ups

Round 1 – Non working partner must be hanging from the pull-ups bar for the other to accumulate reps.
Round 2 – Non working partner must be holding a wall sit for the other partner to accumulate reps.

Round 3 – Non working partner must be holding an elbow plank hold for the other partner to accumulate reps

* split all calories and reps however.

Lördag 6/9

HYROX workout utan Coach

400 m run
30 Wall balls (6/4 kg)
400 m row
30 burpees
400 m run
30 sandbag lunges
400 m row
30 hand release push ups
400 m run
100 m farmers carry
400 m row

Söndag 7/9

Coachens val