Week4
A) Strict Press
6x3 @80%

B) Upper body accessory

3x
6/6 SA Bottom-up KB Press
10/10 Banded Shoulder Internal
Rotation at 90 degrees

Hyrox Games

Start with 500m run —> you are in the game

DICE NUMBERS:

1. 200m Row
2. Sled pull 2 lengths
3. 12x Burpee to plate
4. 20 m Walking lunges
5. 200m Ski
6. 16x DB Thrusters

At 12 and 25min mark, 500m run

Tc 38min

Finisher: Jumping lunges

POINTS

0-14 = 90 jumping lunges
15-20 =80 jumping lunges
21-25 =70 jumping lunges
26-30=60 jumping lunges
31-35 =50 jumping lunges
36-40 =40 jumping lunges

Deadlift

E3MOM X6

1-2: 3 Reps (Heavyish)
3-4: 2 Reps (Heavy)
5-6: 1 Rep (Heavy.)

Metcon

12min AMRAP:

• 12 Cal Row
• 12 C2B
• 12 k.Hspu

Strength

Posterior

3-4 Rounds:

• 8/8 Back Rack Rear Foot Elevated Lunge

Rest 90s

• 10/10 Single Arm DB Row

Rest 90s

Core

3-4 Rounds:

• 5-10 Ab Wheel Roll Out (polviltaan)
• 10/10 Pallof Press
• 15/15 Russian Twist Wall Ball Throw

1RM clean

Every 4min *4

4 Burpee box jump over
15 knee raises
15 cal ski

Supersets

10-9-8-7-6-5-4-3-2-1
Push Ups
Pull ups

Rest 1min between sets

3 Rounds
12 Weighted Glute Bridge
12 Weighted Sit-ups
4 Box Jumps

AMRAP 10

2-4-6-8-10-12

Cal row
Double DB Cleans @2*15kg
Double DB Front Squats @2*15kg

2*2+2 @50%
2*2+2 @60%
2*2+1 @70%

2*2+2 @60%
3*2+2 @70%