Training Week Program 21-26th July 2025

Monday 21.07.2025

CROSSFIT

Go WOD 10 min

Strength Deadlift 3-2-1

WOD

For Time

10-8-6-4-2

Cleans 60/90kg

Chest to wall HSPU

 

HYROX Foundational

Dynamic Warm Up

Metcon

EMOM 28

14 Wall Ball

14/12 Ski

14 Shuttle Run 25ft

1:00 KB / DB Hold

 

Tuesday 22.07.2025

CROSSFIT

Go WOD 10 min

Warm Up : 2 Sets

500m Bike

10 PVC Pipe Power Jerk

10 PVC Pipe OHS

:45sec OHS Hold at the bottom

Wendler W5

-OH Squat

2 Sets

3x@70 3x@75 3x@80

——

-Power Jerk

3x@70 3x@75 3x@80

*Add 2.5kg to your previous weight

 

HYROX Endurance

Dynamic Warm Up

Metcon

AMRAP 27

75/60 Cal Row

60 D.U

400m Run

20 Box Jump Over

 

Wednesday 23.07.2025

CROSSFIT

Go WOD : 10min Activation

Skill T2B

WOD

4 Rounds

40 Double Unders

30/25 Cal Ski

20 Deadlift 55/80kg

10 T2B

 

Barbell Club

« DeLoad Week »

Snatch Tekkers :

Snatch Pull

Muscle Snatch

Snatch Balance

OHS

——

EMOM 15

4 Power Snatch @45-50%

EMOM 12

1 Snatch Balance + 3 OHS @45-50%

 

HYROX Complete

Strength:

Build to heavy 5-3-1 Back Squat

Metcon

21-15-9

Deadlift

Burpee Over The Bar

Row

 

Thursday 24.07.2025

CROSSFIT

Go WOD 10min

Warm up:

Dynamic Warm Up

WOD

3-6-9-12-15-18-21-24-27

Cal Bike

DB Bench Press 2×30/20kg

 

HYROX Strength

Farmer Walk 4x30m ( Heavy )

Bulgarian Split Squats DB 3×7/7 (2x30x20kg)

Barbell Pendlay Row 4×7 (75/50kg)

DB Alt Shoulder Seated  Press 3×7/7 (22/15kg)

Barbell Back Alt Reverse Lunges 4×10 (75/50kg)

Sled Pull 5×10 ( Heavy )

 

Friday 25.07.2025

CROSSFIT

Go WOD : 10min Activation

Warm Up “ Tabata “ Air Squats – Swings

WOD ( week 2  )

0:00-5:00

28 Thrusters 28 Pull Ups

5:00-9:00

21 Thruster 21 Pull Up

9:00-12:00

15 Thrusters 15 Pull Ups

12:00-15:00

9 Thrusters 9 Pull Ups

Rx 50/32kg

 

HYROX Compete

Go WOD :10min Activation

Partner WOD

3 Rounds ( FT )

40/35 Cal Row

40 Burpee Over Row

40/35 Cal Ski

40 Weighted Lunges 30/20kg

40 Cal Echo Bike

40m Sled Push ( Heavy )

 

Saturday 26.07.2025

CROSSFIT

Warm Up Rope Pull Up , Push Up , DB Lunge

Tekkers Rope Climb

Partner WOD

YGIG 12 Rounds

20m Single Arm Overhead Lunges 22/15

2 Legless Rope Climb

8 Burpee Over The DB

 

BARBELL CLUB

« DeLoad Week »

Clean & Jerk Tekkers :

Clean Pull

Muscle Clean & Press

Front Squat

Sots Split Jerk

——

EMOM 15

3 Power Clean + 2 Push Press @45-50%

EMOM 12

2 Front Squat with bounce + 2 Jerk @45-50%

 

HYROX

Running Warm Up

Metcon

Every 9:00 x 5 (45:00 total)

800m Run

500 Row

15m Burpee Broad Jump

Rest until 9 mins

 

Sunday 27.07.2025

HYROX Foundational

Dynamic Warm Up

“ Metcon “

2  Rounds

AMRAP 4

10 Cal Bike

10 DB Snatch

Rest 1:00

AMRAP 4

10 Cal Row

10 Wall Ball

Rest 1:00

AMRAP 4

10 Cal Cal Ski

10 Burpee

Rest 1:00

 

GYMNASTICS

New Skill ( W4 )

Go WOD

OH Stand

Midline

Hanging

—-

Movemax Of the Day

HS Walk

Bar MU