Veckans pass, Atletboxen v 12 2022

Publicerat den 19 mars 2022 |

21/3

Every 3 minutes, for 15 minutes (5 sets) of:

Deadlift x 2 reps

*Sets 1-2: 80-85%

*Sets 3-4: 85%

*Set 5: 85-90%

Every 8 minutes, for 16 minutes (2 sets) for times:

60/40 Calories of Assault Bike

30 Walking Lunges with KB Farmer’s Carry (32/24 kg)

15 Burpee Box Jump-Overs (24″/20″)

22/3

TABATA

23/3

Every 3 minutes for 9 minutes:

60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Then…

“Hyrox PFT”

For time:

1000 Meter Run
50 Burpee Broad Jumps
100 Alternating Lunges
1000 Meter Row
30 Hand-Release Push-Ups
100 Wall Ball Shots (14/10 lbs)

24/3

Every 2 minutes, for 20 minutes (10 sets):
Clean + Front Squat + Jerk
Build to approximately 90% of your 1-RM Clean & Jerk.

“Devil’s Sweet Tooth”

For time:
24/18 Calories of Assault Bike
12 Devil’s Presses (50/35 lbs)
20/14 Calories of Assault Bike
10 Devil’s Presses (50/35 lbs)
16/10 Calories of Assault Bike
8 Devil’s Presses (50/35 lbs)
12/6 Calories of Assault Bike
6 Devil’s Presses (50/35 lbs)

25/3

Team Workout
“Tarrant Hightopp”

For time (split anyhow)

100 Dumbbell shoulder to overhead 22,5/15kg
200 Box step-ups (with one dumbbell)

300 Double unders

80 Dumbbell shoulder to overhead 22,5/15kg
150 Box step-ups (with one dumbbell)

200 Double unders

60 Dumbbell shoulder to overhead 22,5/15kg
100 Box step-ups (with one dumbbell)

100 Double unders

Timecap 40min

27/3

Every 6 minutes, for 36 minutes (6 sets) for times: