Monday 7.04.2025
Warm Up :
AMRAP 10
250/200m Bike
10 -Weighted Good mornings
10- Barbel Front Rack Lunges
10 – Seated Barbell Press
Wendler Week 3
Build up to 70%
Back Squat + Shoulder Press
Back Squat 5x@75% 3x@85% 1@95%
Shoulder Press 5x@75% 3x@85% 1@95%
HYROX
4 Sets Every 8min
500/400m ski
600/500m row
Round 1 : 21 Burpee
Round 2 : 18 Burpee
Round 3 : 15 Burpee
Round 4 : 12 Burpee
Tuesday 8.04.2025
Snatch Warm Up
Power Snatch Tekkers
EMOM 20 (week 4 )
Ladder increase 2 Reps each round of snatch
4 Power Snatch 57/40kg
225/175m Row
11 Box Jump 24/20”
Rest 1:00
Wednesday 9.04.2025
“ Murph Prep “
Repeat from last week 1400m run
Dynamic Warm Up
WOD
2 Rounds
1600m Run
25 Pull Ups
50 HR Push Ups
75 Air Squats
*Performed with weighted vest
Stretch & Mobility
Barbell Club
Clean & Jerk Warm Up :
AMRAP 5
5 Deadlift – 5 Hang Muscle Clean – 5 Front Squat – 5 Shoulder Press – 5 Jerk
Main Set
Power Clean & Power Jerk
3×2@50% 2×2@60%
Hang Squat Clean & Split Jerk
3×1@65% 2×1@70%
Front Squat
2×1@75 2×1@80% ( from squat )
HYROX
800/700m Ski
15 Burpee B/J
10 KB Goblet Squat 32/24kg
2 min rest
–
800 run
15 Weighted Walking Lunges 20/15kg
10 Suitcase Deadlift 10 left 10 right 25/17kg
2 min rest
–
1600/1400m Bike
30m Farmer Walk 2×32 , 2x24kg
20 KB Swings 32/24kg
2 min rest
–
800/700m Row
15 Wall Balls
10 DB Push Press 2×22/15kg
2 min Rest
Thursday 10.04.2025
Warm Up : 5 sets :30sec on :30sec off
Ski – Double Unders
Gymnastic Warm Up
T2B / Pull Ups / BMU
WOD
2x
AMRAP 2:00
6 Thrusters 22/15kg
42 Double Unders
Max T2B
—-Rest 2:00—-
2x
AMRAP 2:00
6 Thrusters 22/15kg
42 Double Unders
Max Pull Ups / C2B
——Rest 2:00—-
2x
AMRAP 2:00
6 Thrusters 22/15kg
42 Double Unders
Max C2B / BMU
——Rest 2:00——
Friday 11.04.2025
Running Warm Up
Running Test 5-000m / 3-800m Run
Cool Down “RomWod “
HYROX
Dynamic Warm Up
WOD
1500m Row
30 Wall Balls
1500m Ski
30 Wall Balls
1500m Run
30 Wall Ball
Cool Down :
Midline 2 sets
2:00 Plank into 2:00 Sumo Squat
Saturday 12.04.2025
Warm Up : Tabata
Down Up
Sit Ups
WOD
Two in One
21-15-9
T2B
Burpee Box Jump Over
Into
9-15-21
V-Ups
KB Swings 32/24
Barbell Club
Snatch Warm Up :
AMRAP 5
5 Deadlift – 5 Hang Muscle Snatch- 5 Snatch Balance – 5 OHSquat
Main Set
Power Snatch
3×2@50% 2×2@60%
Hang Squat Snatch
3×1@65% 2×1@70%
OHSquat
2×1@75 2×1@80%
HYROX
4:00
Run 600m
Max Wall Balls
Rest 1:00
4:00
Row 600/500m
Max Burpee Broad Jumps
Rest 1:00
4:00
Ski 600/500m
Max Distance Farmer Walk 2×32/24kg
Rest 1:00
4:00
Bike 1200/1000m
Max Distance Reverse Lunges DB 2×22/15kg
Rest 1:00
Sunday 13.04.2025
HYROX
Warm Up
500- Ski / 500- Row
Into stations
5 set x 10 Alt Barbell Revers Lunges 80/55kg
5 sets x 10m Sled Pull ( heavy )
5 sets x 10m Heavy Farmer Walk 40/27kg
4.
5 sets x 10 Barbell Row 60/40
5.
5 Sets x 10 Renegade DB Push Ups 22/15kg
Gymnastics
Drills Warm Up
Rope Climb
3 Rounds
Every 90 sec
-Rope Climb
-Ring Dips
-HS Walk
