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Monday
Clean & Jerk 10-8-6-4-2
EMOM x 20
Min 1 - 15/12 calorie bike
Min 2 - 5 C&J 60/40kg
Min 3 - 5 Pull ups / 10 Push ups / 15 squats
Min 4 - Rest
Tuesday
A1) Bench press 10-10-8-8-6-6
A2) Bent over row 5 x 10
In teams of 3
9 minute AMRAP
10 Sand bag squats + 25m carry
Rest 3 minutes
9 minute AMRAP
Hand over hand sled pull
Wednesday
Mikko Triangle intervals
3 Rounds
3 sets of
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Rest
Rest an extra 2 minutes after the last set
Thursday
Deadlift 8-8-6-6-4-4
3 rounds
400m run
21 Deadlifts 100/70kg
12 Handstand push ups
Friday
3 sets
Every 3 minutes perform one round Round 1 - 30/24 cal bike Round 2 - 20 Toes to bar + 80 Double unders Round 3 - 30/20 Cal ski Round 4 - 20 chest to bar pull ups + 20 Push ups Each round has a 2 minute time cap
Saturday
Power clean 3-3-3-2-2-2-1-1-1
In teams of 2
20 minute AMRAP
50 Wall balls 9/6kg 40 Box Jump overs 24/20” 30 Bar facing burpees 20 Power cleans 70/45kg 1000m row
Hyrox
Monday
Every 12 minutes x 3
30/24 Calorie bike
400m run
30 Wall balls
20 Burpees
Tuesday
A) Back rack Lunge 4 x 8/8
B1) Seated barbell press 5 x 8-10
B2) Chin ups 5 x 6-8
Every 8 minutes x 2
25m sled push
200m run
250/200m ski
200m run
Wednesday
Mikko Triangle intervals
3 Rounds
3 sets of
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Rest
Rest an extra 2 minutes after the last set
Thursday
5 Rounds
45 seconds work / 45 seconds rest
Dumb-bell bench press
T- Bar row
Cyclist squat
Russian swing
3 sets
20 Tricep push downs
20 Bicep curls
20 Lateral raises
Friday
In teams of 2
40 minute AMRAP
8x800m run (4 runs each)
Whilst one athlete is running
The other is rowing
In the remaining time AMRAP of
Walking lunges (change every 25m)
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