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Veckans pass, AtletBoxen, v.1 2019

30 DEC 2018 12:00
Glöm inte att boka in en plats!
  • Skapad: 30 DEC 2018 12:00

31 december “nyårsdisco”


2 januari


Take 20-25 minutes to establish today’s 1-RM Back Squat


Two sets for max reps, each against a 4-minute running clock, of:

500 Meter Row

15 Thrusters (42,5/30kg)

Max Reps of Bar-Facing Burpees

Rest 4 minutes between sets


3 januari


Every 3 minute, for 15 minutes (5 sets):

Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…


Every 3 minute, for 6 minutes (2 sets):

Push Press x Max Reps @ 80-85% of today’s 1-RM



Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups


4 januari


Every 2 minutes, for 12 minutes (6 sets):

High Hang Snatch + Hang Snatch

Build over the course of the six sets.


Every 2 minutes, for 6 minutes (3 sets):

4-Position Halting Snatch Deadlift x 1 rep

(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)


Four sets for max reps/calories:

30 seconds of Rowing (for calories)

Rest 30 seconds

30 seconds of Box Jumps (60/50cm)

Rest 30 seconds

30 seconds of Toes to Bar

Rest 30 seconds


5 januari


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:

400 Meter Run

40 Push-Ups

20 Wall Ball Shots (20/14 lbs)


6 januari

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Air Squats

40 Kettlebell Swings

30 Shoulder to Overhead (42,5/30kg)

20 Burpees

10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.


Skribent: Felicia Eklund
Epost: Adressen Gömd


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

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

Atletboxen, Öjavägen 2
64293 Flen

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