Monday 13.01.2025
[Strength Day Smolov Deadlift ]
Barbell Warm Up ( 10 min for Quality ):
-12 Farmer Walk
-9 Good Mornings
-6 Barbell Split Squat ( left & right )
—————
Deadlift 8×4 @80%
—————
Stretch & Mobility
HYROX
1500m row
2 mins rest
1000m row
1 min rest
750m row
3 mins rest
1500m ski
2 mins rest
1000m ski
1 min rest
750m ski
Tuesday 14.01.2025
Gymnastic Warm Up
Skill : Pull Ups
WOD
5 Rounds
40 Sit Ups
30 Push Ups
20 Pull Ups
1000/900m C2B
Wednesday 15.01.2025
Barbell Warm Up
Macho Man = 3 Power Clean 3 Front Squat 3 Jerk
Team WOD
AMRAP 20 ( YGIG )
Macho Man
RX 70/50kg
Barbell Club
Snatch Warm Up :
Snatch Hang High Pull 3×5
Muscle Snatch 3×4
Snatch Sots Press 3×3
Main Set ( Complex )
Snatch Pull + Hang Squat Snatch + OH Squat
2×40% 2×50% 3×60% 3×70%
HYROX
6X6mins
Within 6 mins –
3min on erg (ski or row)
1 min rest
1 min wall balls
1 min farmers carry
Thursday 16.01.2025 Open Prep
Dynamic Warm Up
WOD 1
AMRAP 8
2-4-6-8-10-12-14-16….
Dual DB Thrusters 22/15kg
30 Double Unders
Rest 5:00
WOD 2
2-4-6-8-10-12-14-16…
Dumbbell Snatch 22/15kg
5 Double Hop Burpee Over The DB
Running Club ( repeat from last week )
Dynamic Warm Up :
5 min building up the pace 5x30m
Main Set
3 Sets
400m ( RPE 7-8 )
Rest 1:00
——Rest 2:00 after last set
3 Sets
700m ( RPE 6-7 )
Rest 1:30
—-Rest 3:00 after last set
3 Sets
1000m ( RPE 5-6 )
Rest 2:00
Friday 17.01.2025
Barbell Warm Up
Smolov Bench Press
8×4@80%
—————
Conditioning
EMOM 16
12 T2B
12 Goblet Squat 28/20kg
12/10 Echo Bike
12 Box Jump Up 24/20”
HYROX
6X6mins
Within 6 mins –
3min on erg (ski or row)
1 min rest
1 min burpee broad jump
1 min walking lunges
Saturday 18.01.2025
Barbell Warm Up
Power Snatch Tekkers
WOD
6 Rounds AMRAP
:15 sec Power Snatch
Rest 45sec
:30 sec Power Snatch
Rest 30 sec
:45 sec Power Snatch
Rest 15sec
RX 40/25kg
Barbell Club [ Clean and Jerk ]
Clean & Jerk Warm Up :
Clean Pull 3×4
Muscle Clean 3×4
Front Squat 3×4
Sots Press 3×4
Main Set ( Complex )
Clean Pull + Hang Squat Clean + Jerk
2×40% 2×50% 3×60% 3×70%
Sunday 19.01.2025
HYROX
4x10mins
Within each 10 mins
800m row
800m run
Rest until 10 mins
*After finished 4th set
2 mins rest
One set max unbroken wall balls (take note of reps)
Gymnastics
Drills Warm Up
EMOM
HSPU
T2B
HS Walk
Pull Ups
