Maanantai
WOD
WOD
Recovery workout
5 rounds:
4min
Bike easy pace
2min
3+3 plate windmill
3+3 plate cossack squat
2min
handstandwalk practice
Hyrox
Foundation
Tiistai
WOD
Shoulder stability and kipping practice
OTM x 7
Rx
1 Kipping pull-up
1 Kipping chest to bar
1 Bar muscle-up
Scaled 1
1 Kip
1 Kipping pull-up
1 Kipping chest to bar
Scaled 2
1 Jumping pull-up
2 Jumping chest to bar
Hyrox
Engine
Keskiviikko
WOD
Snatch practice
OTM x6
1 power snatch + 1 overhead squat
“rest 2min
OTM x6
2 Snatch drop
“rest 2min
OTM x6
1 power snatch + snatch drop
“rest 2min
OTM x6
1 hang squat snatch
“rest 2min
OTM x6
1 squat snatch
*Increase weight slowly during workout. Last few reps of squat snatches can be around 85-90% of your max.
Torstai
WOD
//HEAVY DAY
Pre-workout strength
Every 3:00 x 5 sets:
3 push presses
– Build in load.
Rx
AMRAP 7:
1-2-3-4-5, etc.
Weighted pull-ups (15/22,5)
Push presses (55/80 kg)
Scaled 1
AMRAP 7:
1-2-3-4-5, etc.
Pull-ups or banded pull-ups
Push presses (35/52,5 kg)
Scaled 2
AMRAP 7:
1-2-3-4-5, etc.
Ring rows
Push presses (25/35 kg)
Hyrox
Complete
Perjantai
WOD
//Team workout
AMRAP 25 in teams of 3
Rx
30m sled push
6 sandbag cleans (35/55 kg)
30m sled push
Scaled 1
30m sled push
2 sandbag cleans (35/55 kg)
30m sled push
Scaled 2
30m sled push
6 Kb clean (12/16)
30m sled push
*1 athlete work at the time, for full round. Use weight that allows you to move unbroken each sledge push.
Hyrox
Power
Lauantai
WOD
Pre-workout strength
EMOM 5:
1 squat clean
2 front squats
— Shoot for about 60-70% of 1-rep-max front squat; increase load as needed.
— Treat these as speed front squats; move quickly for all three reps.
Rx & Scaled 1
For time:
On a 2:30 clock:
20 front squats (rx 30/42,5 kg) (S1 20/30 kg)
12 burpees over the bar
On a 2:30 clock:
16 front squats (rx 42.5/60 kg) (S1 30/42,5 kg)
12 burpees over the bar
On a 2:30 clock:
12 front squats (rx 55/85 kg) (S1 42.5/60 kg)
12 burpees over the bar
On a 2:30 clock:
8 front squats (rx 60/92,5 kg) (S1 47,5/70 kg)
12 burpees over the bar
On a 2:30 clock:
4 front squats (rx 65/102,5 kg) (S1 55/85 kg)
12 burpees over the bar
– Rest the remainder of each 2:30 window.
– Record your time for each couplet.
Scaled 2
For time:
On a 2:30 clock:
15 front squats (15/20 kg)
8 burpees over the bar
On a 2:30 clock:
12 front squats (15/20 kg)
8 burpees over the bar
On a 2:30 clock:
9 front squats (20/30 kg)
8 burpees over the bar
On a 2:30 clock:
6 front squats (20/30 kg)
8 burpees over the bar
On a 2:30 clock:
3 front squats (25/35 kg)
8 burpees over the bar
– Rest the remainder of each 2:30 window.
– Record your time for each couplet.
Hyrox
Complete
Sunnuntai
Omatoimiperuskunto
tulee