Veckans pass Atletboxen V12 (16/3-22/3) 2026

Måndag 16/3

”Hyrox ”

amrap 38 min

400 m run

12 Romanian deadlift

500 m ski/row

15 Goblet squats 24/16 kg

Tisdag 17/3

TABATA

Onsdag 18/3

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
15 Russian Kettlebell Swings
20 V-Ups

Torsdag 19/3

A.
Three sets of:
Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Man-Makers
10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

Rest 60 seconds, and then….

Complete as many rounds and reps as possible in 5 minutes of;

5 Power clean.
10 burpees

Fredag 20/3

General Warm Up
Three sets of
Partner 1: 60s Bike
Partner 2: 5 Inchworms + 10 Push-Ups + 15 Air Squats
*then switch. Once both partners have done each station that constitutes one set*

Conditioning
In team of 2……

Every 10 min, 30 min (3 sets of)
20 Dumbell Devil’s Press
40 Cal Assault Bike
60 Goblet Hold Alternating Lunges
80 Push-Ups

Round 1 – Non working partner must be hanging from the pull-ups bar for the other to accumulate reps.
Round 2 – Non working partner must be holding a wall sit for the other partner to accumulate reps.

Round 3 – Non working partner must be holding an elbow plank hold for the other partner to accumulate reps

* split all calories and reps however.

Söndag 22/3

Coachens val