Veckans pass Atletboxen V12(17/3-23/3) 2025

Måndag 17/3

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

B.
Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (100/70kg)
12 Box Jumps
200 Meter Run

Tisdag 18/3

Tabata

Onsdag 19/3

Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
Goblet Squats x 12 reps @ 32X1
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds

B.
For time:
Row 1000 Meters
40 Alternating Cossack Squats
60 Kettlebell Swings

Torsdag 20/3

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Immediately followed by…

Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%

B.
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Thrusters (45/30 kg)
20 Pull-Ups

Fredag 21/3        
Partner workout.
For time:
800m run as a pair
80 DB snatch  (22,5/15kg)
60 goblet  squat  (22,5/15 kg)
800m run as a pair.
80 DB clean & jerk. (22,5/15 kg).
60 overhead lunge  (22,5/15 kg)
400m run as a pair.
60 devils press (22,5/15 kg).
60 synchro burpee

Lördag 22/3

For time

1000 m run
3 rounds:
10 burpees
15 wallballs
20 bodyweihgt lunges

Rest 2:30minutes

1000 m row
3 rounds:
15 kb swings
10 thrusters
15 sit ups

Rest 2:30

5 rounds
120 m ski erg
20 airssquats
10 push ups

Söndag 23/3

Choachens val