Monday 24.03.2025
Warm Up :
AMRAP 10
300/250m -Bike
10 -(5/5) Barbell Reverse Lunges
10-Down Up to plate
10 – Seated Barbell Press
New Strength Cycle based on Wendler 5/3/1
Back Squat + Shoulder Press
Back Squat 3×5
Shoulder Press 3×5
( Set 1@65% Set 2@75% Set 3@85% )
HYROX
4X10mins
800 run
800 row
-After 4th round rest 2 mins then one max set wall balls
*This is a repeat, so increase distance and wall balls for example –
If you did 800s before now do 900 run and 900 row and try to beat your wall ball score*
Tuesday 25.03.2025
Snatch Warm Up
Power Snatch Tekkers
[ New 5 Week Progression Snatch EMOM ]
EMOM 20 (week 2 )
Ladder increase 2 Reps each round of snatch
6 Power Snatch 40/25kg
(add 2.5kg from last week)
250/200m Row
14 Box Jump Over
Rest 1:00
Wednesday 26.03.2025
“ Murph Prep “
Dynamic Warm Up
WOD
6 Rounds
400m Run ( with weighted back pack or vest )
40 weighted Air Squats
20 weighted Box Step Up
Rest 1:00
-Perform workout with back pack or weighted vest 10/6kg
Barbell Club
Clean & Jerk Warm Up :
2 Sets :
6 Sots Split Press
8 Muscle Clean
10 Front Squat with bounce
Main Set
Build up clean & jerk to @60%
Clean & Jerk 6×6@60%
HYROX
1600 run
1200 row
1200 ski
1 min rest
–
1000 run
800 row
800 ski
1 min rest
–
600 run
600 row
600 ski
Thursday 27.03.2025
Testing Day
Warm Up : EMOM 8
6 Deadlift@50%
6 Bench Press@50%
then follow by
Deadlift 1RM
—-
Bench Press 1RM
Running Club
Running Dynamic Warm Up :
Main Set
( Week 2 )
1 sets
1600m ( RPE 6 )
rest 3:00
2 Sets
800m ( RPE 7 )
Rest 1:30
4 Sets
400m ( RPE 8 )
Rest :30
Friday 28.03.2025
Bike Warm Up : 6 sets
20sec On 40 single Unders
Power Clean Tekkers
WOD
1000/900-800/720-600/540-400/360-200/180
Bike
100-80-60-40-20
Double Unders
10-8-6-4-2
Hang Power Clean 65/40kg
HYROX
3 Sets
1500 run
30m heavy farmers carry
1 min weighted plank 20/10kg
Saturday 29.03.2025
Dynamic warm up
Tekkers T2B / Thrusters
Team of 3 WOD
0:00-4:00 Row ( max cal )
4:00-8:00 T2B ( synchro two athletes )
8:00-12:00 Thrusters 50/35kg ( one bar )
12:00-16:00 Burpee ( synchro two athletes )
16:00-20:00 Row ( max cal )
Barbell Club
Snatch Warm Up :
2 Sets :
6 Sots Snatch Press
8 Muscle Snatch
10 Snatch Balance
Main Set
Build up Snatch to @60%
Squat Snatch 6×6@60%
HYROX
30 min AMRAP
400 ski
12 Burpee box jumps
400 row
10 heavy BB lunges (5each side)
Sunday 30.03.2025
HYROX
CLASS TEAM EFFORT
8x4min stations
15s transition time
Work in pairs on each station, only do each station once
Stations are:
Row
Sled push or pull
Ski
Static DB lunges
Bike
Static Burpee broad jumps
Wall balls
DB deadlifts
Total score is the whole class total of distance and reps
Distance is total distance from row, ski, bike and sled
Reps is total reps from lunges, Burpee broad jumps, DB deadlits and wall balls
Take note of each classes total score to see which class wins that day
*Keep totals of each station as you go to help keep count
Gymnastics
Drills Warm Up
Rope Climb
4 Rounds
Every 90 sec
-Rope Climb
-Ring Dips
-HS Walk
