Monday 9.06.2025
CROSSFIT
Warm up:
Starting with empty bar , work through complex to heavy
6 Clean Deadlift
5 Front Squat w/5sec pause at the bottom
4 Hang Power Clean
3 Front Squat
COMMUNITY CUP – WORKOUT 3
FOR TIME – 20min
1-REP MAX FRONT SQUAT
1-REP MAX HANG POWER CLEAN
HYROX
Warm Up :
2 SETS
1-MIN SKI
:30 DOWN UP
1-MIN ROW
:30 SQUAT WALL BALL
“ METCON “
EMOM 40
“ Mikko Reverse “ [ week 3]
24/21 Cal Ski
15 Wall Balls
24/21 Cal Row
15 Burpee
Rest 1:00
*Descend 3 cal every minute
24-21-18-15-12-9-6-6
21-18-15-12-9-6-3-3
Tuesday 10.06.2025
CROSSFIT
Warm up
Double Unders
Bike
WOD
EMOM 21
50 D.U
16/14 Cal C2Bike
14 Deadlift 80/55kg
HYROX
Warm up
2-MIN BIKE
2-MIN ROW
“METCON “
AMRAP 20
Max Distance Bike
Every 2:00, perform 18-22 Air Squat
Immediately into
AMRAP 20
Max Distance Row
Every 2:00, perform 10-15 Push-Up
Wednesday 11.06.2025
CROSSFIT
Warm up:
2-Min Row
2-Min Sit Ups
2-Min OHS PVC
COMMUNITY CUP – WORKOUT 2
Complete as many reps as possible following the interval of :
2-min work 1-min rest
2-min work 1-min rest
2-min work 1-min rest
3-min work
0:00-2:00 ( Round 1 )
15 TTB
15 OHS
MAX CAL ROW
2:00-3:00 ( Rest )
3:00-5:00 ( Round 2 )
15 TTB
15 OHS
MAX CAL ROW
5:00-6:00 ( Rest )
6:00-8:00 ( Round 3 )
15 Cal Row
15 OHS
Max Bar MU
8:00-9:00 ( Rest )
9:00-12:00 ( Round 4 )
15 Cal Row
15 OHS
Max Bar MU
Barbell Club
Barbell Flexibility
—-
Clean & Jerk
Clean Pull 3×5
Hang Power Clean 3×5
Power Jerk 3×5
———
Main Set
Hang Power Clean + Power Jerk + Split Jerk
@40% @45% @50% @55% @60% @65% 3 Sets @70%
———
Clean Deadlift Deficit
3×5@100%
HYROX
Warm up :
AMRAP 5
DB Push Press
Run
KB Swings
Ski
Box Jump Over
“METCON”
5 Rounds (4:00 On / 1:00 Off)
Each round starts with a 400m Run
Then, in the remaining time, as many rounds as possible of:
12/10 Cal Ski
12 Dumbbell Push Press 2×22.5/15kg
12 Box Jump Over
12 Kettlebell Swing 32/24kg
Score = total rounds across 5 rounds
Thursday 12.06.2025
CROSSFIT
Warm Up :
400m Run
4x50m Sprints
400m Run
—-
4-5 Working Sets
700m (RPE 5-6)
Rest 30sec
400m (RPE 6-7)
Rest :45sec
100m (RPE 7-8)
Rest 1:00
HYROX
Warm Up :
2-Min
Bike
Ski
Row
“METCON “
3 Rounds, For Total Calories (34:00 total)
2:00 Max Cal Bike
2:00 Rest
2:00 Max Cal Row
2:00 Rest
2:00 Max Cal Ski
2:00 Rest
Friday 13.06.2025
CROSSFIT
Warm up:
Box Step Up
DB Snatch
HS Hold
COMMUNITY CUP – WORKOUT 1
As Many Rounds & Reps As Possible in 20min :
15 Box Jump Over 30/24”
10 DB Snatch 22/15kg
5 SHSPU
HYROX
Dynamic Warm Up
“ METCON “
AMRAP 30
10 Burpee Broad Jump
20 Push-Up
30 Dumbbell Lunge 20/10kg
40 Cal Row
Saturday 14.06.2025
CROSSFIT
COMMUNITY CUP
WOD 1
WOD 2
WOD 3
BARBELL CLUB
Barbell Flexibility
—-
Movemax Of the Day
Snatch Pull 3×5
Hang Power Snatch 3×5
Snatch Balance 3×5
——
Main Set
Hang Power Snatch + 2 OH Squat
@40% @45% @50% @55% @60% @65% 3 Sets @70%
——
Snatch Deadlift Deficit 3×5 @100%
HYROX
Mobility
General Body Stretch & Flexibility
—-
Bodybuilding
Jumping Back Squat
5×5 @ 20% 1RM
Barbell Bulgarian Split Squat
3×5/5 @ heavy
Sled Push
3 x 20m @ heavy
Farmer Carry
3 x 30m @ heavy as possible
Plate Hold (grip)
3 x 0:30 Holds
Sunday 15.06.2025
HYROX
Warm up:
400-M Run
200-M Run Backwards
“METCON”
AMRAP 35
2500m Bike
400m Row
400m Run
GYMNASTICS
Flexibility :
OH Stand
Midline
Hanging
—-
Movemax Of the Day
HSPU
Pull Ups
C2B Pull Ups
—-
WOD
EMOM 12
Even Min : HSPU
Uneven Min : Pull Ups
