Monday 4.08.2025
CROSSFIT
Stretch Flexibility
Warm Up : 800m Run
Skill Pull Ups
WOD ( Time Cap 30min )
2 Round of Cindy
40 Double Unders
4 Rounds of Cindy
60 Double Unders
6 Round of Cindy
80 Double Unders
8 Round of Cindy
100 Double Unders
HYROX Foundational
Dynamic Warm Up
“HYROX Fight Gone Bad” week 2
5 Rounds for Total Reps
1:00 Max Bike
1:00 Max Weighted Lunges 20/12kg
1:00 Max Ski Cal
1:00 Max Wall Ball
1:00 Max Row Cal
1:00 Rest
Tuesday 5.08.2025
CROSSFIT
Go WOD 10 min
Warm Up : 2 Sets
500m Bike
10 Empty Bar Power Jerk
10 Empty Bar OHS
:30sec OHS Hold at the bottom
Wendler W7 Final Week . Test
-OH Squat
1 Rep Max
——
-Power Jerk
1 Rep Max
Cool Down Mobility
HYROX Endurance
Stretch & Mobility
Strength
15 Min Working on Sled Push 10m Heavy
Partner WOD
AMRAP 22
Partner 1: 200m Farmer Carry 2×24/16kg
Partner 2: Accumulate Max Cal Row
*Swap when partner with 8 Synchro Burpee
Score = total Row distance
Wednesday 6.08.2025
CROSSFIT
Go WOD : 10min Activation
Deadlift Tekkers build to 65%
WOD
Row 2400/2100m
Every 90sec perform 3 Deadlift @70%
Barbell Club
Snatch Tekkers :
Snatch Pull 3×4
Muscle Snatch 3×4
Snatch Balance 3×4
——
Main Set
Power Snatch + Hang Squat Snatch
2@50% 2@55% 2@60% 2×1@65% 3×1@70%
Snatch Deadlift 3×3@100% negative down
HYROX Complete
Strength:
Back Squat + Deadlift
10-7-4-1 Moderate to heavy single
Metcon:
AMRAP 15
5 Burpee Over The Box
10 KB Swings 32/24kg
15/13 Cal Ski
Thursday 7.08.2025
CROSSFIT
Go WOD 10min
Strength
Barbell Floor Press
12-9-6
WOD
EMOM 18
Max Reps Wall Walk
Max Reps Power Clean 40/25kg
Max Reps Box Jump Up 24/20”
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 8.08.2025
CROSSFIT
Go WOD : 10min Activation
Warm Up “ Tabata “
Empty Bar Thrusters
Swings
WOD ( week 4 )
18-15-12-9-6-3
Thrusters 50/35kg
C2B / Pull Ups
*After completed set run 250m
HYROX
Running Warm Up
Partner Comp WOD
AMRAP 35
100/88 Cal Echo Bike
80 Wall Balls
60 Synchro Burpee Over the line
400m Run
Saturday 9.08.2025
CROSSFIT
Go WOD 10min
Barbell Warm Up
Barbell WOD (W2)
AMRAP 8 (50/35)
6 Hang Power Snatch
5 OHS
Rest 2:00
AMRAP 8 ( 70/50)
5 Hang Power Clean
4 Front Squat
BARBELL CLUB
Clean & Jerk Tekkers :
Clean Pull 3×4
Muscle Clean 3×4
Front Squat 3×4
——
Main Set
Power Clean + Hang Squat Clean + Jerk
2@50% 2@55% 2@60% 2×1@65% 3×1@70%
Clean Deadlift 3×3@100% negative down
HYROX
Dynamic Warm Up
Skill Double Unders ( Week 2 Double Unders )
Metcon
60/52-50/38-40/28-30/18-20/10-10/5
Cal Row
Cal Ski
Double Under
Sunday 10.08.2025
HYROX Foundational
Dynamic Warm Up
Metcon
“LOREDO”
Week 2 perform with weighted back pack or west
6 Rounds FOR TIME:
24 Air Squat
24 Push-Up
24 Walking Lunge
400m Run
GYMNASTICS
Go WOD
OH Stand
Midline
Hanging
—-
Movemax Of the Day (Two weeks to go )
HS Walk
Bar MU
EMOM 12
E-Min HS Walk
U-Min BMU
