8:00 Snatch´s ( 16.2.2026 )
9:00 Basic Endurance CrossFit

16:00 Basic Endurance CrossFit
17:00 Snatch´s ( 16.2.2026 )
18:00 Mobility + Core Workout

Hyrox style

Solo/ in pairs split the reps

400m row
40 wall balls 6/4kg
800m bike
60m burpee board jumps
400m row
90m wall ball lunges
800m bike
40 hand release push ups
400m row
180m farmers carry 2 x 24/16kg
800m bike
80 sit ups

TC: 40min

Mobility & warmup:
Shoulders
Scapula
Hamstring
Squats
Kardashians
Core

WARM-UP EMOM/ 45 work / 15 rest:
Air squats
Lunges
Plank hold
Rev. lunges
Shoulder taps in pike

TEKNIIKKA:
WALL WALK
ABMAT SITUPS
BURPEE TO TARGET

EMOM16:
1. 2-3 wall walk
2. 10-20 abmat situps
3. 5 burpee to target
4. Rest

*you can use the "rebound jerk" method

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@50%, 3@60%, 2@70%, 1@75%, AMAP@80% max effort for final set, *goal in theory ~7-8 reps, pp-%, rest 2-3min

Split jerk
3-3-3-1-1-1-1

Penkki 4x4x70%

Kapea penkki Max5
-3vkn progressio, jätä varoja

Kulmasoutu 5x8
-penkin vastaliike

Kiertäjät kyljellään 3x20 / käsi

Hip thrust 4x8 reps.

Push Jerk 3 RM

DL: 4x3 (without belt)
Rest 3-4min

5 Sets x Every 4:00

6 Power Clean 60/42,5kg
15/11 Calories Bike
8 Pull-Ups