Monday 31.03.2025
Warm Up :
AMRAP 10
150/120m Ski
10 -(5/5) Barbell Split Squat
10- Barbell Row
10 – Seated Barbell Press
Wendler Week 2
Back Squat + Shoulder Press
Back Squat 4×3
Shoulder Press 4×3
( Set 1@65% Set 2@75% Set 3@85% 4@90% )
HYROX
4 Sets Every 8min
400 run
600 row
Round 1 : 40 Wall Balls
Round 2 : 30 Wall Balls
Round 3 : 20 Wall Balls
Round 4 : 10 Wall balls
Tuesday 1.04.2025
Snatch Warm Up
Power Snatch Tekkers
EMOM 20 (week 3 )
Ladder increase 2 Reps each round of snatch
5 Power Snatch 50/32kg
225/175m Row
11 Box Jump 24/20”
Rest 1:00
Wednesday 2.04.2025
“ Murph Prep “
Dynamic Warm Up
WOD
2 Rounds
1600m Run
25 Pull Ups
50 HR Push Ups
75 Air Squats
*Performed with weighted vest
Stretch & Mobility
Barbell Club
Clean & Jerk Warm Up :
AMRAP 5
5 Deadlift – 5 Hang Muscle Clean – 5 Front Squat – 5 Shoulder Press – 5 Jerk
Main Set
Power Clean + Hang Squat + Squat
2×1@50% 2×1@60% 3×1@65% 4×1@70%
Push Press + Jerk + Split Jerk
2×1@50% 2×1@60% 3×1@65% 4×1@70%
HYROX
800/700m Ski
15 Burpee B/J
10 KB Goblet Squat 32/24kg
2 min rest
–
800 run
15 Weighted Walking Lunges 20/15kg
10 Suitcase Deadlift 10 left 10 right 25/17kg
2 min rest
–
800/700m Row
15 Wall Balls
10 DB Push Press 2×22/15kg
2 min Rest
Thursday 3.04.2025
Warm Up 1000m Run
3 Bars Warm Up :
Deadlift / Bench Press / Squat Clean
Partner WOD
22-18-16-12-8
Sumo Deadlift 100/70kg
Bench Press 80/55
Squat Clean 60/40kg
Running Club
Running Dynamic Warm Up :
Main Set
( Week 3 ) Speed
1 sets
1200 ( RPE 7 )
rest 2:00
2 Sets
600 ( RPE 8 )
Rest 1:30
6 Sets
300 ( RPE 9 )
Rest 1:00
Friday 4.04.2025
Warm Up : 5 sets :30sec on :30sec off
Burpee Shuttle Run 25ft
Gymnastic Warm Up
T2B / Pull Ups / BMU
WOD
2x
AMRAP 2:00
6 Devil Press 22/15kg
8 Burpee Over DB
Max T2B
—-Rest 2:00—-
2x
AMRAP 2:00
6 Devil Press 22/15kg
8 Burpee Over DB
Max Pull Ups / C2B
——Rest 2:00—-
2x
AMRAP 2:00
6 Devil Press 22/15kg
8 Burpee Over DB
Max C2B / BMU
——Rest 2:00——
HYROX
Dynamic Warm Up
WOD
3000m Row
50 Burpee
3000m Run
Cool Down :
Midline 3 sets
2:00 Plank into 2:00 Sumo Squat
Saturday 5.04.2025
Dynamic warm up
WOD “Triple Three”
3000m Row
300 Double Unders
3-mile Run
Barbell Club
Snatch Warm Up :
AMRAP 5
5 Snatch Deadlift – 5 Hang Muscle Snatch – 5 Snatch Balance – 5 OH Squats
Main Set
Push Press Behind The Back Snatch Grip + Snatch Balance + OH Squat
2×1@50% 2×1@60% 3×1@65%
Power Snatch+ Hang Squat Snatch
2×1@60% 3×1@65% 4×1@70%
HYROX
36min AMRAP
1000m Run
30m Weighted Walking Lunges 30/20
1000m Ski
30 Burpee Broad Jumps
1000m Row
30 Wall Balls 9/6
1000m Run
30m Sled Push ( Heavy )
Sunday 6.04.2025
HYROX
Warm Up
1000m Run
Into stations
5 set x 10 (5/5) DB Split Squat 2×40/25kg
5 sets x 10 Sled ( heavy )
5 sets x 10 Deadlift 100/70kg
4.
5 sets x 10m Sand Bag Carry ( heavy )
Gymnastics
Drills Warm Up
Rope Climb
3 Rounds
Every 90 sec
-Rope Climb
-Ring Dips
-HS Walk
