Veckans pass Atletboxen V 3 (12/1-18/1) 2026

Måndag 12/1.

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 30 seconds
Dumbbell External Rotation x 8-10 reps @ 2020
Rest 30 seconds
Kettlebell Swings x 15-20 reps
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Man-Makers
10 Alternating Cossack Squats

Tisdag 13/1  

A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

B.
For time:
Run 400 Meters
30 Toes to Bar
Run 800 Meters
30 Toes to Bar
Run 400 Meters

Onsdag 14/1

TABATA

Torsdag 15/1  

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 35 minutes of:
25 Mountain Climbers
20 Wall Ball Shots
15 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups

Partner A starts with 25 Mountain Climbers, Partner B then performs 20 wall ball shots, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 mountain climbers…and so on.

Fredag 16/1  

Partner workout:  Time cap 40 min
For time:
100 thruster  30/20kg
100 cal bike
80 front rack lunge   30/20kg
80 HR push up
60 cal bike
60 power snatch  30/20kg

8 rounds (relay)
5 clean
10 burpee box jump over
15 KB swing  24/16kg

untill time cap max cal bike

Söndag 18/1

Coachens val