Veckans pass Atletboxen V13 (23/3-29/3) 2026

Måndag 22/3
Warm up:  Duck walk😜😁

A.
Three sets of:
Strict Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Strict Handstand Push-Ups

Tisdag 24/3

Take 15 minutes and build to today’s 1-RM Power Clean

B.
For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (9/6kg)
30 Kettlebell Swings (24/16 kg)
30 Dumbbell Push Press
30 Pull-Ups

Onsdag 25/3

A.
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
(jump up, then step down on these)
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (65/40kg)
10 Chest-to-Bar Pull-Ups
10 Burpees

Torsdag 26/3

”Hyrox”
Round 1
50 burpee plate jump
500 m run  500 ski/row 1200 Bike
50 steps Walking lunges  20/10 kg
500 m run  500 ski /row 1200 bike
50 Wall balls  6/4 kg

Round 2
40………
400……..

Round 3
30…….
300……
Time cap 45 minutes

Fredag 27/3
ITOT.   Share Anyhow
Amrap 9 min x 4
1.
20 pull ups
20 air squats
20 deadlift.   70/45 kg
2.
20 wall balls
20 situps
20 power clean. 60/40 kg
3.
20 thrusters.  50/30 kg
20 pistol squats
20 squat cleans
4.
20 kettelbell swing. 32/24 kg
20 burpees
20 power snatch   50/30 kg

Söndag 29/3

Coachens val