Monday 28.04.2025
Warm Up : 3 Working Sets
10 Bench Press
10 Bent Over Row
10 Deadlift
Wendler Week 6 ( second cycle add 2.5kg )
Warm Up to 60%
Back Squat + Shoulder Press
Back Squat 3@70% 3@80% 3@90%
Shoulder Press 3@70% 3@80% 3@90%
HYROX
40min AMRAP
800m Row
10x150m Run sprints (:30sec rest after each 150)
20 dual KB deadlits (aim for race weight or heavier)
800m Ski
10x150m Run sprints (:30sec rest)
20 heavy BB lunges
Tuesday 29.04.2025
Power Clean & Jerk Tekkers
“ EMOM 20 Ladder “
7 Clean & Jerk 45/27kg
12 Burpee Over The Bar Lateral
Bike 250/200m
Rest 1:00
*C&J ladder 7-9-11-13-15
Wednesday 30.04.2025
“ Murph Prep “
Dynamic Warm Up
Pull Ups Progression
WOD
1600m Run
50 Pull Ups
75 Push Ups
125 Air Squats
1600m Run
Barbell Club
Clean & Jerk Warm Up :
Clean Deadlift 3×3- 2×2
Hang Muscle Clean 3×3 – 2×2
Front Squat with bounce 3×3 – 2×2
Split Stand Sots Press 3×3 – 2×2
Main Set
Warm Up to 85%
Clean & Jerk
7×1@85-87%
Front Squat
5×1@115% Clean Squat
HYROX
3km Run into 500m Row 30 Wall Balls
2 mins rest
1500m Run into 500m Ski 30m Burpee B/J
2 mins rest
750m Run into 120m Walking Lunges
Thursday 1.05.2025
Warm Up :Deadlift
Good mornings , Inch Warms , Minster Walks
Gymnastics :T2B
Build Up Deadlift to 60-65%
WOD ( week 3 )
6 Rounds
6 Deadlift 120/82kg
12 T2B
56 Double Under
Friday 2.05.2025
CrossFit Classics
“Cooper “
10 Rounds
10 Burpee
10 Air Squats
10 Push Ups
10 Sit Ups
Time Cap 30:00
HYROX
“MIKKO’S HYROX QUAD”
40min EMOM ( Week 2 )
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 (break as needed)
Saturday 3.05.2025
Ergs Warm Up
Gymnastics progressions HSPU
Team WOD ( week 2 )
1,200-meter row
42 dumbbell thrusters 2×22/15kg
42 C2B pull-ups
24 hspu
1,200-meter ski
24 hspu
42 C2B pull-ups
42 dumbbell thrusters 2×22/15kg
Barbell Club
Snatch Warm Up :
Snatch Deadlift 3×3 – 2×2
Hang Snatch High Pull ( Klokov Pull ) 3×3 – 2×2
OHS 3×3 – 2×2
Main Set
Warm Up to 85%
Squat Snatch 7×1@85-87%
Snatch Balance 5×1@100% snatch
HYROX
4x10mins
Teams of 2
1 – Sled push and 800m run
2 – Farmer Curry and 1km Row
3 – W/Walking Lunges and 1km Ski
4 – Sled pull and 800m run
4.05.2025
HYROX
5×5/5 Barbel Reverse Lunges
5×5/5 KB Gorilla Pulls
5x10m Sand Bag Walk
Cardio
EMOM 16
Even : 14/12 Cal C2Bike
Uneven : Max Wall Balls
*Score is total reps of wall balls
Gymnastics ( Repeat )
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
