Training Week Program 9-15th June 2025

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