Veckans pass, Atletboxen v 17 2022

25/4
Five rounds for time:

400 Meter Run
20/15 Calories of Assault Bike
15 Toes to Bar
400 Meter Run
40 Air Squats

Time Cap = 40:00 Minutes

26/4
A.

“The Back 40”

For time:

50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2

B.

Three sets of:

Barbell Hip Thrusts x 8 reps @ 2112

immediately followed by…

Barbell Hip Thrust Iso-Hold x 15-30 seconds

(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

Rest 2 minutes

27/4 

Every 2 minutes, for 40 minutes (5 sets) for max calories:

Station 1 – 90 seconds of Assault Bike (for calories)

Station 2 – 20 Kettlebell Walking Lunges (32/24 kg)

Station 3 – 90 seconds of Rowing (for calories)

Station 4 – 30 Push-Ups

28/4
TABATA

29/4
Partner workout
For time: (Split anyhow)

100 Cal Assault bike
80 Thrusters (35/25 kg)
60 Burpee
80 Toes to bars
60 Burpee
100 Cal Row 

1/5
Partner workout
For time:

800m run as a pair
50 Deadlift (60/40kg)
50 Burpee
50 box jump
400m run as a pair
50 power clean (50/35kg)
50 Toes to bar
50 push ups
200m run as a pair
50 push press (40/30kg)
50 kettlebell swings (24/16kg)
50 pull ups