Monday 14.04.2025
Warm Up :
3 Supper Sets
21 Push Ups
15 DB Hammer Curls 2×22/15kg
9 Resistance Pull Ups
6 DB Shoulder Press
Weighted DB Split – Squat Position :30-:40sec Hold
Wendler Week 4 ( Deload Week )
Warm Up to 40%
Back Squat + Shoulder Press
Back Squat 5x@30% 5@40% 5@50% 5@60%
Shoulder Press 5x@30% 5@40% 5@50% 5@60%
HYROX
4 Sets Every 10min
600/500m Run
800/700m Row
Round 1 : 16 Burpee + 16 Wall Balls
Round 2 : 14 Burpee + 14 Wall Balls
Round 3 : 12 Burpee + 12 Wall Balls
Round 4 : 10 Burpee + 10 Wall Balls
Tuesday 15.04.2025
Snatch Warm Up
Power Snatch Tekkers
EMOM 20 (week 5 )
Ladder increase 2 Reps each round of snatch
3 Power Snatch 62.5/45kg
200/150m Row
9 Burpee Box Jump Over 24/20”
Rest 1:00
*Snatch reps 3-5-7-9-11
Wednesday 16.04.2025
“ Murph Prep “
Dynamic Warm Up
Pull Ups Progression
WOD
AMRAP 35min
Run 500m
21 Air Squats
15 Push Ups
9 Pull Ups
Barbell Club
Clean & Jerk Warm Up : 2 Sets with Empty Bar
10 D-L 8 Hang Muscle Clean 6 Front Squat 4 Power Jerk 2 Split Jerk
Main Set
Clean & Split Jerk
5@50% 4@60% 3@70% 2@80%
4@85-90%
Front Squat
2×2@110-120% from clean squat %
HYROX
“ Building Engine “
AMRAP 30
2000/1800m Row
50m Walking Lunges
2000/1800m Ski
50m Burpee B/Jump
2000m Run
50 Wall Balls
Thursday 17.04.2025
Warm Up :Deadlift
Good mornings , Inch Warms , Minster Walks
Gymnastics :T2B
Build Up Deadlift to 60-65%
WOD
10 Rounds
3 Deadlift 120/82kg
6 T2B
9 Burpee Over The Bar
Good Friday 18.04.2025
Dynamic Warm Up
Barbell Warm Up :
Front Squat – Power Clean – Thrusters
Team of 3 WOD ( Max Effort )
2:30 Echo Bike
2:30 Barbell Front Squat 70/50kg
2:30 Echo Bike
2:30 Barbell Power Clean 60/40kg
2:30 Echo Bike
2:30 Barbell Thrusters 50/30kg
HYROX
Warm Up – Build The Weight
AMRAP 28min
- Zone
300/250m Row x 20 Alt Barbell Revers Lunges 60/40kg
- Zone
400m Run x 20m Sled Pull ( heavy )
- Zone
300/250m Ski x 20m Heavy Farmer Walk 40/27kg
4. Zone
600/500m Bike x 20 Barbell Row 60/40
5. Zone
400m Run x 20 Renegade DB Push Ups 20/12kg
Saturday 19.04.2025
Team WOD
Run 600m ( together )
15 Legless Rope Climb ( share the reps )
15 DB Devil Press 2×25/17kg ( share the reps )
Run 600m
12 Legless Rope Climb ( share the reps )
12 DB Devil Press 2×25/17kg ( share the reps )
Run 600m
9 Legless Rope Climb ( share the reps )
9 DB Devil Press 2×25/17kg ( share the reps )
Run 600m
6 Legless Rope Climb ( share the reps )
6 DB Devil Press 2×25/17kg ( share the reps )
Barbell Club
Snatch Warm Up : 2 Sets with Empty Bar
10 D-L 8 Hang Muscle Snatch 6 Push Press b/b 4 OHS 2 Snatch Balance
Main Set
Snatch
5@50% 4@60% 3@70% 2@80%
4@85-90%
OHS Squat
2×2@100-110 from squat snatch %
HYROX
“ Deload Before the Race “
1600m Run
Rest 3:00
1600/1450m Row
Rest 3:00
1600/1450m Ski
Rest 3:00
3200/2800m Bike
Easter Sunday 20.04.2025
HYROX
Two classes based on “Race Simulation Event “
New Heats every 5min
9:00-11:00
Gymnastics
Drills Warm Up
:20sec Hollow Hold :20sec Hollow Rocks :20sec V-Ups
Into
:30 Sec Ring Up Hold :30sec Ring Bottom Hold
Into
:20sec Plank :20sec H.R Push Ups :20sec Pike Push
Into
:30sec Rope Pull Stand Up :30sec Rope Hang
Progression Week 5
Rope Climb – Ring – Dips
Conditioning
Every 90sec
10/8 Cal Ski – Max HS Walk
10/8 Cal Row – Max Ring Dips
10/8 Cal Bike – Max Rope Climb
