Veckans Pass Atletboxen V11 (9/3-15/3) 2026

Publicerat den 7 mars 2026 |

Måndag 9/3

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (60/40kg)
Bar-Facing Burpees Over the Barbell

Tisdag 10/3
”HYROX” Amrap 40 minutes

400m run/ 1000 m ass.bike

40 m sandbag lunges

400 m run/ 1000 m ass Bike

40 wallballs 4/6 kg

Onsdag 11/3

A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps @ 20X1

B.
For time:
50 Calories of Assault Bike

Torsdag 12/3

TABATA

Fredag 13/3

Team of two (YGIG) Time cap 45min
4 rounds , switch after full set
6 KB deadlift
20m KB farmers walk
6 KB goblet squats

5-4-3-2-1
Power clean (61/43 kg)

4 rounds, switch after full set
1 Wall walk
3 Burpee over barbell
5 Slam ball

5-4-3-2-1
Front squat (61/43kg)

4 rounds , switch after full set
10 Wallball sit-ups
7 Wallballs
4 Pullups

5-4-3-2-1
Clusters (50/35kg)

4 rounds, switch after full set
20 DU/ 4o SU
6 DB Pushups
6 DB alt devil press

5-4-3-2-1
Snatch (50/35kg)