Veckans pass Atletboxen V 7 (9/2-15/2) 2026

Måndag 9/2

A.
Four sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
Dumbbell box step over x 8-10 reps
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses
10 Pull-Ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-Ups

Tisdag 10/2

TABATA

Onsdag 11/2 

A.
Four sets of:
Single-Arm Waiter’s Carry Walking Lunge x 10 steps each arm
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds

B.
Five rounds for time of:
5 Dumbbell Complexes*
20 V-Ups

Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

Torsdag 12/2

A.
Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift

If you lose positioning or mechanics, your set is over.

B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

Fredag 13/2  

In team of two:
Cash in:
2000 m row                                  *= 5 toes to bar
8 rounds *                                           5 push ups
80 Wall balls
8 rounds *
80 Thrusters
8 rounds *
80 Burpee Box Jump Over
8 rounds *
Cash out:
2000 m row

Söndag 15/2

Coachens val