Monday 27.01.2025
Stretch & Mobility
Warm Up : 6min
:30 sec Double Under :30 sec Rest
Dumbbell Devil Press
3 sets of 4 dual db ( heavy )
WOD
5 Rounds
10 Single Arm Devil Press 30/22kg
25-50-75-100-125 Double Unders
HYROX
Warm Up Each Stations
4 Rounds :
4 Stations ( 2:00 Per Station with :40sec Rest )
1]
-Cal Ski ( RPE 8 )
2]
Couplet : Medium Weight
-Pull Sled with a rope 10m
-Farmer Walk
3]
-Cal Echo Bike ( RPE 8 )
4]
Couplet : Medium Weight
-10 Alt DB Snatch 22/15kg
-5 Static Broad Jump Burpee ( over the line )
Tuesday 28.01.2025
Barbell Warm Up
4-5 Sets ( 10min work )
6- Split Squat DB Hold :45sec ( Left & Right )
8- Suit Case Deadlift ( Left & Right )
10-DB Down Up
Smolov Strength Day ( Week 2 )
Bench Press 6×6@70%
———
Deadlift 6×6@70%
Wednesday 29.01.2025
Dynamic Warm Up
T2B Tekkers
Strength Conditioning
EMOM 20
12T2B
14 KB Swings 32/24kg
12/10 Echo Bike
14 Box Jump Up 24/20”
Stretch & Recovery
Barbell Club
Clean & Jerk Warm Up
AMRAP 5
5 Deadlift + 5 Muscle Clean + 5 Front Squat + 5 Shoulder Press + 5 Push Press
Main Set
Clean & Jerk
3×3@60% 3×3@65% 3×3@70%
Front Squat
5×3@70%
HYROX
Dynamic Warm Up
Conditioning
AMRAP 30
19/16 Cal Row
19 Wall Ball
Rest 1:00
Thursday 30.01.2025 Open Prep
Warm Up
3:00 Row
10 Inch Warm
20 Empty Bar Deadlift
40 Single Unders
WOD
Two Heats of :
24.2
AMRAP 20
300m Row
10 Deadlift 82/55kg
50 Double Unders
Running Club
Running Dynamic Warm Up :
3x200m Run (RPE 5 ) 20sec Rest
3x100m Run (RPE 6 ) 30sec Rest
3x50m Run ( RPE 7 ) 40sec Rest
Main Set
3 Sets
Run 400m – Rest 30sec ( RPE 7 )
Run 800m -Rest 1:00 ( RPE 6 )
Run 1200m-Rest 2:00 ( RPE 5 )
Friday 31.01.2025
Barbell Warm Up
Power Clean Tekkers (3-2-1)
WOD “Chief”
6 Rounds
AMRAP 3
3 Power Clean
6 Push Ups
9 Air Squat
Rest 1:00
RX 60/40kg
HYROX
6X6mins
Within 6 mins –
3min C2Bike
1 min rest
1 min DB Farmer Walk
1 min DB Front Rack Static Revers Lunges
Saturday 1.02.2025
Gymnastic Warm Up
Barbell Warm Up
Partner WOD
AMRAP 21
6 Wall Walk
9 Thrusters
12 Synchro Burpee over the bar lateral
*RX 60/40kg
Barbell Club
Snatch Warm Up
AMRAP 5
5 Snatch Deadlift + 5 Muscle Snatch + 5 OH Squat + 5 Snatch Balance + Sots Press
Main Set
Snatch Balance
5×3@70%
Squat Snatch
3×3@60% 3×3@65% 3×3@70%
HYROX
Warm Up Each Station
4 Rounds :
4 Stations ( 2:30 Per Station with :30sec Rest )
1]
Couplet:
-5 DB Squat Cleans 22/15kg
-10 DB Revers Lunges 22/15kg
2]
-Shuttle Run 15m ( RPE 7 )
3]
Sled Push ( Heavy )
4]
-Cal Row ( RPE 7 )
Sunday 2.2.2025
HYROX
Back Squat 7×4 ( Heavy )
Conditioning
4:00×7
400m Run
12 Burpee To Pull Up Bar
Rest until 4:00
Gymnastics
Drills Warm Up
EMOM
HSPU
T2B
HS Walk
Pull Ups
