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Veckans pass. Atletboxen v 23 2020

31 MAJ 2020 12:00
  • Skapad: 31 MAJ 2020 12:00




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

Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.



Three rounds for time of:

400 Meter Run

15 Hang Squat Cleans (52/34 kg)

15 Pull-Ups




Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press x 3 reps @ 21X1

Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.




For max reps:

5 Minutes of Burpee Box Jump-Overs 




Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…



Complete as many rounds and reps as possible in 15 minutes of:

20/15 Calories of Assault Bike

40 Push-Ups

20 Wall Ball Shots (9/6 kg)






“Rabbit’s Delight”



Complete as many repetitions as you can, as quickly as you can.



Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.



Thrusters (20/15 kg)

KB Swings (24/16 kg)

Wall Ball (9/6 kg)

Box Jumps 



Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 8 Deadlifts @ 70% of 1-RM

Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)

Minute 3 – 6 Pull-ups

Minute 4 – 12 Push-ups

Minute 5 – 40 Seconds of Plank

Skribent: Jenny Eriksson
Epost: Adressen Gömd


BG: 5056-4574 eller
Swish: 123 571 49 85

Märk alltid betalningen

Flen Sport & Hälsa IF är en ideell förening med visionen "En plats för alla"


Flen Sport & Hälsa IF
Jenni Östling, Prins Wilhelms väg 43
64231 Flen

Atletboxen, Öjavägen 2
64293 Flen

Tel: [saknas] Information
E-post: fshif.styrelsen@gmai...