Back Squat

1 x 4 @ 60%
1 x 3 @ 70%
2 x 2 @ 75%

Go every 3:00

Every 2min squat clean & jerk x 2

EMOM 9 @ increasing pace
1) Echo bike
2) Row
3) Ski
+
@ 1st round workout pace
20/15 (cal) Row
15/12 (cal) SkiErg
10/7 (cal) Echo bike
5 Burpee box jump overs

Etsi raskas vitonen

OPTIONAL Metcon

For time Rx´d

5 rope climb
50m kb fr walking lunge @24/16kg´s
5 rope climb

For time Scaled

3rope climb
30m kb fr walking lunge (choose moderate weight)
3 rope climb

Target under 8min, tie cap 10min / tasaista työntekoa, pidä intensiteetti hallinnassa, jotta jaksat harjoituksen volyymin

Tempausveto lantiolta ja tempaus lantiolta kakkosia
15,25

Tempausveto pp ja tempaus pp kakkosia
29,31

Tempausveto ja tempaus
31,32,34

Riveveto, voimarive, etukyykky, rive ja työntö
25,30,35,40

Rive ja työntö
45,50,52

Valakyykky ykkösiä
25,30,35,37,39,41,42,44,45,0,46,47

+loppujumpsa

Raakatempaus+snatch balance 2+2
15,20

Tempaus tuplia
39kg saakka, lopussa ongelmia. 39 nousi raakana juosten 😁 vähennys 35 ja pari nostoa loppuun sillä. Aika raakaa menoa kyllä kaikenkaikkiaan muutenki tänään.

Rive +työntö 2 x 1+1
35,40,44,45,49,51

Etukyykky 3x3 80%
Lämpät kolmosia 45,55
3x3 60kg

+loppujumppa

Power Snatch

E2MOM X4

• 3 Power Snatch Above Knee (Use Blocks) @70-75%

-rest as needed
Into,

E90SEC X4

• 2 Power Snatch Below Knee (Blocks) @75-85%

-Rest as needed
Into,

EMOM X4

-1 Power Snatch (Floor) @90%+

Snatch Pull

• 4x2 @120% *Rest as needed

Metcon

For time: (95% effort)
- 40 Farmer Walking lunge steps
- 45 TTB
- 30 Front rack Walking lunge steps
- 30 kHSPU
- 20 OH Walking lunge steps
- 15 Burpee bMU

*2x35lbs DB

Accessories

A) 4x For Quality:

• 15-20 Banded GHD Hip Ext.
• 30m Backwards Sled Drag

B) 3-4x For Quality (Optional)

• 30/30s Copenhagen Plank
• 45-60s Spanish Squat Hold

3 Rounds For Time :

Run 200m
15 Push-Ups
20 Air Squats

P’F”T Test

For Time:

• 1000m Run (outdoor)
• 50 Burpee Broad Jumps (90 cm)
• 100 Stationary Lunges (Fully Extended)
• 1000m Row
• 30 Push Up (Hand Release)
• 100 Wallballs (6kg male / 4 kg female)

The HYROX Physical Fitness Test (P’F”T) has been specifically designed to give you the perfect introduction into HYROX and measure where your HYROX fitness level is at.

The HYROX PFT gives you a good indication of your level and for which division you should sign up to at the major HYROX event

15 – 25 minutes – HYROX PRO
25 – 35 minutes – HYROX Single
30 – 45 minutes – HYROX Doubles