Flens Sport & Hälsa IF

Veckans Pass Atletboxen V41 (5/10-11/10) 2026

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Måndag 5/10.  
TABATA.

Tisdag 6/10.      
A.    
Every 2:00 x 3.
Bulgarian split squat.
8-6-4 reps (each side)

B.
Every 2:30 x 3
8/8 single leg RDL.
12-15 goblet cyclist squat

C. For time:
500/400 row.
75 push press 30/20kg.
500/400 row.

Onsdag 7/10. 
” hyroxish ”.           Time cap 50min
For time:
1000m run.
80m walking lunge 20/10kg.
80 WB 6/4kg

2 rounds:
500m ski/row.
20m burpee broad jump.
500m ski/row.
100m farmers carry 2×24/16kg

Torsdag 8/10.     
Every 6:00 x 6:
400m run.
12 chest to bar.
24 overhead walking lunges   1×22,5/15kg.
12 toes to bar

Fredag. 9/10.    
In team of two.
For time:
80 burpee
80 DB snatch  22,5/15 kg
80 hspu
80 cal bike/row/ski
80 burpee box over
80 hang clean and jerk   50/30kg
80 sit up
80 cal bike/ row/ski

Söndag 11/10
” hyroxish ”.            Time cap 40min
400m run
50 air squats
400m run
50 push ups
400m run
50 lunges
400m run
50 burpees
400m run
50 shoulder taps
400m run
50 russian twists