Maanantai
WOD
Rx
5 rounds for time with a partner:
20 DB hang power cleans (15/22.5 kg)
20 DB push presses
200-m DB farmers carry
– Share the work as desired.
– Use two dumbbells.
Scaled 1
5 rounds for time with a partner:
20 DB hang power cleans (10/15 kg)
20 DB push presses
200-m DB farmers carry
– Share the work as desired.
– Use two dumbbells.
Scaled 2
5 rounds for time with a partner:
15 DB hang power cleans (8/10 kg)
15 DB push presses
100-m DB farmers carry
– Share the work as desired.
– Use two dumbbells.
*Cap 25min
Hyrox – Engine
Sweaty engine workout that includes running.
Tiistai
WOD
//Benchmark
“Team Linda”
10 rounds for time in teams of 3
Round 1
30 Deadlift
30 Bench press
30 Squat cleans
Round 2
27 Deadlift
27 Bench press
27 Squat cleans
Round 3 – 24 reps
Round 4 – 21 reps
Round 5 – 18 reps
Round 6 – 15 reps
Round 7 – 12 reps
Round 8 – 9 reps
Round 9 – 6 reps
Round 10 – 3 reps
*Cap 30min
*Team can split the reps in each movement.
*Each athlete works at the same time in different movements.
*After each tree movement has been completed the team moves to the next round.
Rx
Deadlift 1,5x team average bodyweight
Bench press 1x team average bodyweight
Squat clean 0,75x team average bodyweight
Scaled 1
Deadlift 1,25x team average bodyweight
Bench press 0,75x team average bodyweight
Squat clean 0,5x team average bodyweight
Scaled 2
Deadlift 35/50kg
Bench press 25/35kg
Hang squat clean 20/30kg
Hyrox – Completion
30min amrap
30cal standing bike
30 Sit-ups
30 1kb box step up (50/50) (suitcase)
30 Kb russian swings
15 Devils press
15 no jump burpee
*0:00 and 15:00 run 1km, then continue amrap where you left off.
Keskiviikko
WOD
Rx
5 x 3:00 rounds for reps:
15/20-cal row or echo bike
20 alternating hang DB snatches (15/22.5 kg)
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Scaled 1
5 x 3:00 rounds for reps:
12/15-cal row or c2-bike
20 alternating hang DB snatches (10/15 kg)
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Scaled 2
5 x 3:00 rounds for reps:
8/12-cal row or c2-bike
20 alternating hang DB snatches (8/10 kg)
Max burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Accessory work:
3 sets for quality:
8 dumbbell windmills/side
8 ATY raises
Torstai
WOD
pre-workout skill
2 rounds for max reps:
:30 single-unders
:30 rest
:30 double-unders
:30 rest
:30 triple-unders or cross-overs
:30 rest
Rx
AMRAP 12:
24 double-unders
12 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps (60/75cm).
– Pick up wherever you left off before each set of box jumps.
Scaled 1
AMRAP 12:
18 double-unders
9 toes-to-bars
– Every 2:00, starting at :00, stop and perform 12 box jumps (50/60cm).
– Pick up wherever you left off before each set of box jumps.
Scaled 2
AMRAP 12:
24 single-unders
8 hanging leg raises
– Every 2:00, starting at :00, stop and perform 8 box jumps (30/50 cm).
– Pick up wherever you left off before each set of box jumps.
Hyrox –Power
Every 3min for 15min
:30sek sledge push (go heavy)
Every 3min for 9min
:45sek farmers carry (go heavy)
Every 3min for 9min
:30sek 2db/kb front squats (go heavy that mechanics allow )
Perjantai
WOD
Rx
For time:
4 bar muscle-ups
2 sandbag squats (60/85 kg)
6 bar muscle-ups
4 sandbag squats
8 bar muscle-ups
6 sandbag squats
12 bar muscle-ups
8 sandbag squats
6 bar muscle-ups
6 sandbag squats
4 bar muscle-ups
4 sandbag squats
2 bar muscle-ups
2 sandbag squats
*Sandbag at bear hug hold
*Cap 16min
Scaled 1
For time:
1 bar muscle-ups or 4 c2b
2 sandbag squats (40/55 kg)
2 bar muscle-ups or 6 c2b
4 sandbag squats
3 bar muscle-ups or 8 c2b
6 sandbag squats
4 bar muscle-ups or 10 c2b
8 sandbag squats
3 bar muscle-ups or 8 c2b
6 sandbag squats
2 bar muscle-ups or 6 c2b
4 sandbag squats
1 bar muscle-ups or 4 c2b
2 sandbag squats
*Sandbag at bear hug hold
*Cap 16min
Scaled 2
For time:
4 jumping c2b
4 kb goblet squats (12/16 kg)
6 jumping c2b
6 kb goblet squats
8 jumping c2b
8 kb goblet squats
12 jumping c2b
12 kb goblet squats
8 jumping c2b
8 kb goblet squats
6 jumping c2b
6 kb goblet squats
4 jumping c2b
4 kb goblet squats
*Cap 16min
Hyrox – Engine
*easy engine with partner
50min for quality
1000m easy jog (both)
Then 6x 20sek max single unders each (ygig)
1000m easy row (both)
Then 6x 20sek max sit-ups each (ygig)
2000m easy bike (both)
Then 6x 20sek hang each (ygig)
*if easy, go one handed
Lauantai
WOD
Pre-workout strength
Every 2:00 x 5 rounds:
1 power snatch + 1 hang power snatch
– Build in load to workout weight or just above.
Rx
AMRAP 16:
2 legless rope climbs
4 power snatches (47/70 kg)
– Add 1 power snatch every round until time runs out.
Scaled 1
AMRAP 16:
2 rope climbs
4 power snatches (38/56 kg)
– Add 1 power snatch every round until time runs out.
Scaled 2
AMRAP 16:
2 pull-to-stands
4 hang power snatches (15/20 kg)
– Add 1 hang power snatch every round until time runs out.
Hyrox- Completion
For time:
Run 1000m
*Rest 1min
Ski 1000m
*Rest 1min
Run 1000m
*Rest 1min
50m sledge pull
*Rest 1min
Run 1000m
*Rest 1min
80m burpee broad jump
*cap 40min
*Scaling -> 600m run
Sunnuntai
Omatoimiperuskuntoilu
5min easy bike
1+1min plate windmill
1+1min quads stretch
5min easy bike
1+1min plate overhead carry
1+1min hamstring stretch
5min easy bike
1min cossack squats
1min reverse snow angels
2min straddle stretch
5min easy bike
1min overhead squats (strict or light dumbbell)
1min 5 pull aparts + 5 pass through (light band)
1+1min hipflexor stretch