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Veckans pass, Atletboxen v 11 2021

14 MAR 2021 12:00
  • Skapad: 14 MAR 2021 12:00



“Strict Diane”

Complete rounds of 21, 15 and 9 reps for time of:

102/70 kg Deadlifts

Strict Handstand Push-Ups


Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Barbell Hip Thrust x 6 reps @ 21X1

Station 2 – Band Pull-Aparts x 30 reps @ 1010

Station 3 – L-Sit x 60 seconds (accumulated time)





Every 90 seconds, for 12 minutes (8 sets):

Bench Press x 2 reps @ 21X1

Use approximately 80% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.


Complete as many rounds and reps as possible in 14 minutes of:

40 Double-Unders

20 Single-Arm Dumbbell Push Presses* (22,5/15 kg)

10 Strict Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.


Every 10 minutes, for 40 minutes (4 sets) for times:

500 Meter Row

800 Meter Run

30/20 Calories of Assault Bike

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.


In teams of two, perform the following for time:

800 Meter Run (together)

immediately followed by…ten rounds, alternating each movement, of…

10 Dumbbell Hang “Clusters”

10 Burpees

10 Strict Pull-Ups

immediately followed by…

800 Meter Run (together)

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)



Skribent: Jenny Eriksson
Epost: Adressen Gömd


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

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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

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E-post: fshif.styrelsen@gmai...