Veckans pass Atletboxen V15 (7/4-13/4) 2025

Måndag 7/4.  

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

B.
For time:
40 Wall Ball Shots
100 Double-Unders
30 Wall Ball Shots
80 Double-Unders
20 Wall Ball Shots
60 Double-Unders

Tisdag 8/4

A.
Every 2 min for 12 min.

Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)

B.
Complete as many rounds and reps as possible in 16 minutes of:
Run 400 Meters
20 Push Presses
10 Pull-Ups

Onsdag 9/4. 
TABATA.

Torsdag 10/4.
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 2 minutes between sets.

B.
Five rounds for time of:
18 Kettlebell Swings  (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold(32/24kg)
9/6 Calories of Assault Bike

Fredag 11/4

Partner workout:
40 min amrap.
30 thrusters 40/30kg.
30 pull ups
30 hang power clean 40/30kg
30 burpee box jump
30 overhead squat 40/30kg
30 push ups
30 wallballs

Lördag 12/4

HYROX work out”

400 m run
30 Wall balls (6/4 kg)
400 m row
30 burpees
400 m run
30 Dumbbell lunges
400 m row
30 hand release push ups
400 m run
100 m farmers carry
400 m row
100 sit ups            (Time cap 40 minutes)

Söndag 13/4.
Coachens val