Veckans pass, Atletboxen v 42 2021

Strength

Back squat 5×5

Note: rest 2-3 min between each set.

Open workout

”OPEN 19.4”

For total time:

3 rounds of:

10 snatches 42,5/30 kg

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle ups/ Chest to bar

12 bar-facing burpees

Timecap: 15 min

Accessory (optional)

300 DU

19/10

TABATA

 

20/10

Gymnastic strength

Perform the following sequence:

00:00-01:00 Max reps strict handstand pushups

01:00-03:00 Rest

03:00-04:00 Max reps kipping handstand pushups

04:00-06:00 Rest

06:00-07:00 Max reps strict pullups

07:00-09:00 Rest

09:00-10:00 Max reps kipping pullups

Gymnastic workout

For time:

20 toes to bar

40 wallballs 9/6 kg

20 toes to bar

Timecap: 10 min

Endurance

10 sprints:

10 seconds max effort assault bike

50 seconds rest

21/10

Strength

Strict press 5×1 @ 90% of your 1RM strict press

Note: rest 2-3 min between each set.

Workout

3 rounds:

10 thrusters 42,5/30 kg

15 pullups

15/12 calorie assault bike

Timecap: 10 min

Accessory (optional)

5 rounds:

12 dumbbell lateral raises @ moderate weigh

 

22/10

Team workout (2&2)

50 rounds for time (you go – I go):

1 handstand pushup

2 cleans 80/55 kg

3 burpees

Timecap: 40 min

24/10

Weightlifting

In 15 minutes, work up to a daily heavy complex:

Squat clean + push press + push jerk + split jerk

Note: start at 50-60% of your 1 RM C&J.

Strength

Front squat 5×1 @ 90% of your 1RM front squat

Note: rest 2-3 min between each set.

Team workout (2&2)

2 RFT (Split Anyhow)

30 Burpee

30/21 Cal Row

30 Pull Up

30 Power Snatch

10 Double Unders

Remaining time = Max Burpee

Score = Max Burpee

Timecap 15 min