Monday 16.06.2025
CROSSFIT
Warm up:
2 Sets
10/8 Cal Ski
15 OHS Empty Bar
10 Cal Ski
15 Power Jerk Empty Bar
Wendler New Cycle ( week 1 )
OHS Squat & Power Jerk
5@65% 5@70% 5@80%
HYROX
Warm Up :
1:30 Ski
1:30 Row
METCON
EMOM 40
“ Mikko Reverse “ [ week 4 ]
26/24 Cal Ski
16 Wall Balls
26/24 Cal Row
16 Burpee
Rest 1:00
*Descend 4 cal every minute
26-22-18-14-10-6-6-6
24-20-16-12-8-4-4-4
Tuesday 17.06.2025
CROSSFIT
Warm up:
EMOM 5
35 Double Unders
Barbell Warm Up
Snatch & Clean Jerk
WOD [ Week 2 ]
E3MOM x 7
4 Snatches @
35 Double Unders
6 Clean & Jerk
35 Double Unders
*One bar RX 55/37kg
HYROX
Warm up:
Barbel Row & DB Lunges
METCON
AMRAP 17
Increasing Ladder Cal Bike
6/4-8/6-10/8-12/10-14/12-16/14-18/16
After completed set perform :
10 Single DB Reverse Lunges 20/12kg
Immediately into
AMRAP 17
Increasing Ladder Cal Ski
6/4-8/6-10/8-12/10-14/12-16/14-18/16
10 Barbell Pendlay Row 60/35kg
Wednesday 18.06.2025
CROSSFIT
Dumbbell Warm Up
Front Squat – Push Press
WOD
AMRAP 18
21 DB Front Squat
15 Burpee Over DB ( Lat )
9 DB Push Press
RX 2×22/15kg
Barbell Club
Barbell Flexibility
—-
Clean & Jerk
Clean Pull 3×5
Power Clean 3×5
Front Squat with Bounce 3×5
Split Jerk 3×5
———
Main Set
Power Clean – Hang Power Clean – Split Jerk
@55% @60% @65% @70% 2@75% 3@80%
———
Clean Deadlift Deficit + 3 Sec Hold at the power
3×5@100%
HYROX
Warm up :
AMRAP 5
DB Push Press
Run
KB Swings
Ski
Box Jump Over
METCON
6 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:
10/8 Cal Ski
10 Dumbbell Push Press 2×22.5/15kg
10 Box Jump Over
10 Kettlebell Swing 32/24kg
Score = total rounds across 5 rounds
Thursday 19.06.2025
CROSSFIT
Warm up:
Rope Pull Up
Bike
Skill: Rope Climb
WOD
10 RD
1 Legless 2 Rope Climb
10/8 Cal Echo Bike
HYROX
Warm Up :
400m Run
4x50m Sprints
400m Run
—-
5 Working Sets
700m (RPE 5-6)
Rest 30sec
400m (RPE 6-7)
Rest :45sec
100m (RPE 7-8)
Rest 1:00
Friday 20.06.2025
CROSSFIT
Warm up:
Pull Ups – Push Ups – Squats
WOD
“Chelsea “
EMOM 30
5 Pull Ups
10 Push Ups
15 Squats
HYROX
Dynamic Warm Up
METCON
3 Sets
Z1) AMRAP 3
140/100m Row
7 Wall Balls
- Rest 1:00
Z2) AMRAP 3
280/200m Bike
7 Deadlift 60/35kg
- Rest 1:00
Z3) AMRAP 3
140/100m Ski
7 Dual DB Press
- Rest 1:00
Hero Saturday 21.06.2025
CROSSFIT
Warm Up
400m Run
Back Squat
Deadlift
HERO WOD
“MIRON”
5 Rounds for Time:
800 meter Run
23 Back Squats (¾ Body Weight)
13 Deadlifts (1 ½ Body Weight)
BARBELL CLUB
Barbell Flexibility
—-
Snatch
Snatch Pull 3×5
Power Snatch 3×5
OHS 3×5
———
Main Set
Power Snatch – Hang Power Snatch – OHS
@55% @60% @65% @70% 2@75% 3@80%
———
Snatch Deadlift Deficit + 3 Sec Hold at the power
3×5@100%
HYROX
Mobility
General Body Stretch & Flexibility
—-
Bodybuilding
Jumping Back Squat
5×5 @ 25% 1RM
Barbell Bulgarian Split Squat ( Back )
3×5/5 @ heavy
Sled Pull
5 x 10m @ heavy
Farmer Carry
3 x 45m @ heavy as possible
Plate Hold (grip)
3 x 0:30 Holds
Bench Press
3×5 Heavy
Sunday 22.06.2025
HYROX
“METCON”
6 Rounds Every 5:00
500/400m Ski
25m Walking Lunges 30/20kg
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
