Monday 21.04.2025
Warm Up : 3-4 Working Sets
6 DB Squat Clean
6 DB Front Squat
6 DD Push Press
6 DB Thrusters
Wendler Week 5 ( second cycle add 2.5kg )
Warm Up to 60%
Back Squat + Shoulder Press
Back Squat 5@65% 5@75% 5@85%
Shoulder Press 5@65% 5@75% 5@85%
HYROX
40min AMRAP
800m run
10x250m ski sprints (:30sec rest after each 250)
20 dual KB deadlits (aim for race weight or heavier)
800m run10x250m row sprints (:30sec rest)
20 heavy BB lunges
Tuesday 22.04.2025
Snatch Warm Up
Squat Snatch Tekkers
EMOM 20 (week 6 final week )
Ladder increase 2 Reps each round of snatch
2 Snatch 65/ 45kg
200/150m Row
7 Burpee Box Jump Over 24/20”
Rest 1:00
*Snatch reps 2-4-6-8-10
Wednesday 23.04.2025
“ Murph Prep “
Dynamic Warm Up
Pull Ups Progression
WOD
AMRAP 35min
Run 400
6 Down Up
12 Alt. Lunges
24 Squats
Rx with Weighted vest 10/6kg
Barbell Club
Clean & Jerk Warm Up :
Clean Deadlift 3×5
Hang Muscle Clean 3×5
Front Squat with bounce 3×5
Split Stand Sots Press 3×5
Main Set
Clean & Jerk 5@50% 4@60% 3@70% 2@75% 2@80%5×1@85-90%
Clean Deadlift Deficit 5×3@120% from clean
HYROX
Choose 2 movements only out of run, bike, row, ski.
For example –
2km row into 2km run
2 mins rest
1km row into 1km run
2 mins rest
500m row into 500m run
*Aim for all as negative splits
Thursday 24.04.2025
Warm Up :Deadlift
Good mornings , Inch Warms , Minster Walks
Gymnastics :T2B
Build Up Deadlift to 60-65%
WOD ( week 2 )
8 Rounds
4 Deadlift 120/82kg
8 T2B
42 Double Under
Friday 25.04.2025
Dynamic Running Warm Up
Main Set : ( total 6-000m )
5 Sets
800m @ average 5km pace
rest 1:30
400m @ fastest 1km pace
rest 2:30
HYROX
“MIKKO’S HYROX QUAD”
40min EMOM
1 – Run 200m
2 – Row 12/10cals start
3 – Ski 10/8 cals start
4 – Farmers hold (ideally race weight or heavier)
5 – Rest
* Ergs increase by 1 cal each round until max
* Once reach max, take one cal off then hold for as many rounds as poss
* Run always 200m within minute
* Farmers hold for 50s (break as needed)
Saturday 26.04.2025
Ergs Warm Up
Gymnastics progressions HSPU
Team WOD
1,500-meter row
30 dumbbell thrusters 2×22/15kg
30 C2B pull-ups
15 hspu
1,500-meter ski
15 hspu
30 C2B pull-ups
30 dumbbell thrusters 2×22/15kg
Barbell Club
Snatch Warm Up :
Snatch Deadlift 3×5
Hang Snatch High Pull ( Klokov Pull ) 3×5
OHS 3×5
Main Set
Squat Snatch 5@50% 4@60% 3@70% 2@75% 2@80%5×1@85-90%
Snatch Deadlift Deficit 5×3@120% snatch
HYROX
4x10mins
Teams of 2
1 – sled push and 800m run
2 – KB gorilla rows and 1km row
3 – Burpee broad jumps and 800m run
4 – Wall balls and 1km ski
*One person works on the sled push or gorilla rows, BBJs and wall balls whilst the other run/row/ski and swap when completed the distance
* Accumulate reps and distance for total score
Sunday 27.04.2025
HYROX
Team of 2
3 rounds
100 wall balls
100 walking lunges (race weight or heavier)
1km run (together)
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
