Veckans pass Atletboxen V 46 (10/11-16/11) 2025

Publicerat den 8 november 2025 |

Måndag 10/11

A.
Back Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-101%
Rest 3 minutes between sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
15. Wall Ball Shots (9/6 kg )

Tisdag 11/11

TABATA

Onsdag 12/11
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken

B.
Two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs
Rest 5 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working

Torsdag 13/11

A.
Four sets of:
Deadlift x 3-5 reps
Rest 2-3 minutes

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (30/20 kg)
30 Pull-Ups

Fredag 14/11
Team of two ”Meddelade till coachen:Cindy 8 rundor var totalt”😜

2000M ROW

4 ROUNDS OF CINDY

100 TOES TO BAR

4 ROUNDS OF CINDY

80 WALL BALLS

4 ROUNDS OF CINDY