Monday 5.05.2025
Warm Up :
EMOM 12
7 Thrusters
12/10 Cal Bike
Wendler Week 7 ( last week )
Warm Up to 70%
Back Squat + Shoulder Press
Back Squat 5@75% 3@85% 1@90-95%
Shoulder Press 5@75% 3@85% 1@90%-95%
HYROX
AMRAP 30
200m Run + 20 Walking Lunge
400m Run + 20 Push-Up
600m Run + 20 Wall Ball
800m Run + 20 Burpee
Tuesday 6.05.2025
Power Clean & Jerk Tekkers
“ EMOM 20 Ladder “
5 Clean & Jerk 50/32kg
11 Burpee Over The Bar Lateral
Bike 400/350
Rest 1:00
*C&J ladder 5-7-9-11-13
Wednesday 7.05.2025
“ Murph Prep “
1600m Run
WOD
AMRAP 30
“ Loaded Cindy “
* with weighted vest *
5 Pull Up
10 Push Up
15 Air Squat
Every 3:00 including 0:00
Perform 250/200m Ski
Barbell Club
“Testing Week “
Clean & Jerk Warm Up
Clean & Jerk 1RM
Front Squat 1RM
HYROX
Skill warmup:
EMOM 8
1. 8 Dumbbell Bench Press
2. 12 Wall Balls
Main workout:
6 stations, 3 Rounds, for Max Reps
45s Work / 15s Rest (18:00 total)
1. Ski Erg
2. DB Floor Press
3. Wall balls
4. Sled Push
5. Renegade Row
6. Farmer Carry
Thursday 8.05.2025
Running Club
Sprints 5x50m ( RPE 7-8 )
Main Set
3 Sets
300m @ fast 1 km pace RPE 6-7
Rest 1:00
600m @ fast mile pace RPE 5-6
Rest 1:30
900m @ 5km pace RPE 4-5
Rest 2:00
Friday 9.05.2025
Warm Up “Short Annie “
50-25-10
Double Unders
Sit Ups
Deadlift Build Up
WOD ( week 4 , final week )
4 Rounds
9 Deadlift 120/82kg
15 T2B
75 Double Under
HYROX
“MIKKO’S HYROX QUAD”
40min EMOM ( Week 3 )
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 10.05.2025
Running Warm Up
Two Part Team WOD
A) Time Cap 7min
Establish as Team total max weight thruster
B) AMRAP 23
800m Run Together
30 Barbell Thrusters 60/40kg
30 Synchro Burpee Over Line
Barbell Club
“Testing Week “
Snatch Warm Up
Snatch 1RM
OHS 1RM
HYROX
Strength:
E3MOM x 4 (12:00 total)
8 Front Squat
12 Dumbbell Box Step-Up (6 each side)
Conditioning:
EMOM 16
1. Max Cal C2 Bike
2. Rest
Score is your lowest calorie round (8 rounds total)
Sunday 11.05.2025
HYROX
AMRAP 36
500/400m Row
500/400m Ski
400m Run
Gymnastics
—-New Cycle —
Week 1
Hands Stand Push Ups
C2B Pull Ups
