Veckans pass Atletboxen V20 (12/5-18/5) 2025

Publicerat den 11 maj 2025 |

Måndag 12/5

A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110
Minute 3 – Handstand Hold x 30-45 second
Minute 4 – L-Sit (or L-Sit progression) x 30-40 seconds
Minute 5 – Ring Dips x 8-10 reps @ 1111

B.
For max reps:
3 Minutes of Assault Bike (or Rowing)
3 Minutes of Strict Handstand Push-Ups or L-Seated DB Presses
3 Minutes of Rowing (or Assault Bike)
3 Minutes of Stationary Dips
3 Minutes of Push-Ups

Tisdag 13/5

Coachens val

Onsdag 14/5

A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bent-Over Barbell Row x 8 reps @ 2111
Station 2 – Supine Med Ball Leg Curls x 15 reps @ 2110
Station 3 – Barbell or Ab-Wheel Roll-Outs x 12-15 reps @ 3010

B.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
20/15 Calories of Rowing

Torsdag 15/5

A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
Rest 2 minutes between sets.

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump or Step-Overs

These should be high intensity, sprint sets.

Fredag 16/5

Team of 2 Time cap 45min.

Cash in:
100cal airbike or ski erg

10 sync rounds (sync in the bottom)
6 burpees
8 goblet squats (kb 24/16kg).
10 sit-ups

AMRAP until timecap
50 KB swings.
40 Wallballs.
30 Burpees box jump.
20 Pullups

Lördag 17/5

Hyrox inspirerat

For time

1500 m run

100 wallballs (6/4 kg)