Monday 2.2.2025
CrossFit
[ Strength Wave Week 5 ]
Push Press
Wave 1 -4
5@75%
3@80%
1@85%
Rest 3:00 b/w
WOD
AMRAP 15
500/400m Bike
10 Deadlift 80/55kg
50 Double Unders
HYROX
Stretch & Mobility 5min
Dynamic Warm Up
“ Metcon “
AMRAP 35
2000/1750m Ski
Follow by 3 Rounds
25 Wall Balls
25 Burpee
Into
2000/1750m Row
Follow by
25 DB Snatch 22/15kg
25 Box Jump Over
Tuesday 3.2.2025
CROSSFIT
CROSSFIT Open Prep ( w 5 )
Gymnastic Warm Up : HSPU
Barbell Warm Up : Power Clean
WOD “ 15.4 “
AMRAP 8
3 HSPU
3 Clean
6 HSPU
3 Clean
9 HSPU
3 Clean
12 HSPU
3 Clean
*Etc. follow same pattern
82kg / 55kg
HYROX
Dynamic Warm Up
Strength :Deadlift 5×3 heavy 75%
“ Metcon “
30-27-24-21-18-15-12-9-6-3
Weighted Lunges 30/20kg
15/12 cal Bike
Wednesday 4.2.2025
CROSSFIT & HYROX
Stretch & Mobility
WOD ( Conditioning W2 )
2000/1800m Row
60 Shuttle Run 50ft
2000/1800m Ski
60 Shuttle Run 50ft
Time Cap 40min
Barbell Club
Warm Up :
Snatch High Pull
Muscle Snatch
Snatch Balance
OHS
Main Set
Power Snatch
2x@50% 2@55% 1@60% 1@65%
Squat Snatch
1-1@70% , 1-1@75 , 1-1@80%
OHSquat From Rack
6×1@85% -90%
Snatch Deadlift
5×1@110%
Thursday 5.2.2025
Stretch & Mobility
[ Strength Wave Week 5 ]
Front Squat
Wave 1 -4
5@75%
3@80%
1@85%
Rest 3:00 b/w
WOD
21-15-9
Burpee Over DB
42-30-18
DB Power Snatch 22/15kg
HYROX
Strength Builder
Warm Up 5 Working Stations
6min Work per Statin 1min Transition
- Barbell Shoulder Press 5 reps
- Sled Pull 10m
- Back Squat 5 reps
- Barbell Pendlay Row 5 reps
- Sled Push 10m
*Keep the weight moderate to heavy at around 70%
Friday 6.2.2025
Stretch and Mobility
Gymnastic Warm Up
WOD
AMRAP 20
3 Wall Walk
9 C2B Pull Ups
27 Double Unders
HYROX
( Engine Builder Week 4 )
Dynamic Warm Up
“ Metcon “
3 Rounds
500/400m Row
30 Double Unders
15 Burpee over speed rope
800/700m Bike
20 Double Unders
15 Burpee over speed rope
500/400m Ski
30 Double Unders
15 Burpee over speed rope
Saturday 7.2.2025
CROSSFIT
Dynamic Warm Up
Hero WOD
“PK”
5 Rounds
10 Back Squats 100/70
10 Deadlift 125/85kg
400m Run
Rest 2:00 b/r
Barbell Club
Warm Up :
Clean Pull
Muscle Clean
Front Squat
Jerk
Main Set
Power Clean
2x@50% 2@55% 1@60% 1@65%
Squat Clean
1-1@70% , 1-1@75 , 1-1@80%
Jerk From Rack
6×1@85% -90%
Clean Deadlift
5×1@110%
HYROX
Main Running Set
2000m -rest 2:00
1500m -rest 1:30
1000m -rest 1:00
500m
Time cap 30min
Metcon
AMRAP 12
Wall Balls
Every time break 10 Burpee
Sunday 8.2.2025
HYROX
Dynamic Warm Up
Metcon
AMRAP 40
1000m Run
21-15-9
Single DB Thrusters 22/15kg
Jumping Lunges
Into
1000m Run
21-15-9
DB Snatch 22/15kg
Burpee Over DB
GYMNASTICS
New Cycle
Week 2
HSPU
Pull Ups
