Veckans pass Atletboxen V8 (17/2-23/2) 2025

Måndag 17/2

A.
Four sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B.
For time:
400 Meter Run
30 Front Squats
30 Box Jumps
400 Meter Run

Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.

Tisdag 18/2

TABATA

Onsdag 19/2

A.
Take 20-25 minutes to build to today’s 2-RM Bench Press

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Torsdag 20/2

A.
Take 20-25 minutes to establish today’s 1-RM Pause Back Squat @ 32X0
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (25/20kg)
30 Pull-Ups

Fredag 21/2       
Partnerworkout     Split anyhow
For time:
100 cal bike

10 rounds:
10 deadlift 80/50kg
15 wall ball

100 cal row

10 rounds:
10 DB hang snatch  22,5/15kg
15 push press 40/30kg

150 wall ball

Söndag 23/2

Coachens val