Monday 12.05.2025
( Wendler Deload Week )
Running Warm Up
3 Type Squat Warm Up
WOD
20 Back Squat 60/40kg
800m Run
20 Front Squat 50/35kg
800m Run
20 OH Squat 40/30kg
800m Run
HYROX
AMRAP 40 (week 2 )
200m Run + 30 Walking Lunge
400m Run + 30 Push Up
600m Run + 30 Wall Ball
800m Run + 30 Burpee
Tuesday 13.05.2025
Power Clean & Jerk Tekkers
“ EMOM 20 Ladder “
3 Clean & Jerk 60/40kg
10 Burpee Over The Bar Lateral
Bike 430/380m
Rest 1:00
*C&J ladder 3-5-7-9-11
HYROX
STRENGTH:
E3MOM x 5 ( 15min Total )
7 Back Squat
7 Deadlift
7 DB Bench Press
CARDIO:
AMRAP 12
12/9 Cal Bike
10 Wall Balls
8 Burpee B/J Static
Wednesday 14.05.2025
“ Murph Prep “ Final Week
WOD ( 24th May Official Event )
400m Run
40 Pull Ups
800m Run
80 Push Ups
1600m Run
160 Air Squats
*RX Performed with weighted vest
Barbell Club
Deload Week
Snatch Techniques
Breaking Down :
Set Up – First Pull – Second Pull – Drive – Receive – Recovery
EMOM 12
5 Power Snatch @40%
Rest 3:00
EMOM 10
3 Hang Squat Snatch + 3 Snatch Balance @40%
HYROX
Skill warmup:
Sled Pull
Wall Balls
DB Bench Press
Main workout:
6 stations, 4 Rounds, for Max Reps
45s Work / 15s Rest
1. Ski Erg
2. Burpee B/Jumps
3. Wall balls
4. Sled Push
5. Row
6. Sled Pull
Thursday 15.05.2025
Gymnastics & Bech Warm Up
Skill Wall Walk
WOD ( Week 1 )
E4MOM x 4
500/400m Row
6 Bench Press 90/50kg
3 Wall Walk
HYROX
Dynamic Warm Up
For Time :
1000m Run
100m Farmer Walk 2×32/24kg
1000m Run
100m Walking Lunges ( no weight )
1000m Run
100m Farmer Walk 2×32/24kg
1000m Run
Friday 16.05.2025
Running Club
Sprints 6x40m ( RPE 8-9 )
Main Set
4 Sets
200m @ RPE 7-8
Rest 1:00
400m @ RPE 7-6
Rest 1:30
800m @ RPE 6-5
Rest 2:00
HYROX
Set and warm up 3 Zones
3 Rounds in order
Zone a)
AMRAP 3:00
200m Row
8 DB Thrusters
Rest 1:00
Zone b)
AMRAP 3:00
10 Shuttle Runs 25ft
8 Rope Get Up
Rest 1:00
Zone c)
AMRAP 3:00
400m Bike
8 DB Renegade Push Ups
Saturday 17.05.2025
Barbell Warm Up
Snatch & Clean & Jerk
Partner WOD
Two parts
Part a)
“ Isabel “
30 Snatches 60/40kg
Transition : 90 Cal Ski
Part b)
“Grace”
30 Clean & Jerk 60/40kg
Barbell Club
Deload Week
Clean & Jerk Techniques
Breaking Down :
Set Up – First Pull – Second Pull – Drive – Receive – Recovery – Jerk – Recovery
EMOM 12
4 Power Clean & Power Jerk @40%
Rest 3:00
EMOM 10
2 Front Squat with Bounce at the bottom + 2 Split Jerk @40% from c&j
HYROX
Strength
E5MOM x 5 ( total 25min )
8 Alt Reverse Lunges
10 Barbell Pendlay Row
12 Wall Balls
14/12 Cal Row
Cardio
AMRAP 14
400m Run
800m Bike
Sunday 18.05.2025
HYROX
AMRAP 36
10m Sled Pull
20 Burpee Broad Jumps
30 Wall Balls
40m Weighted Walking Lunges
500m Ski
Gymnastics
—-New Cycle —
Week 1
Hands Stand Push Ups
C2B Pull Ups
