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Sunday HYROX ”Zar Oyunu” 2×15 EMOM 14 Alt. DB Clean14 Box Jump Over15 Plate GTOH40 sec. Burpee30 sec. Ergo40 sec. V-Up Rest 4 min. 15
31/01/2026
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Sunday HYROX ”Zar Oyunu” 2×15 EMOM 14 Alt. DB Clean14 Box Jump Over15 Plate GTOH40 sec. Burpee30 sec. Ergo40 sec. V-Up Rest 4 min. 15
W.O.D: Speed Work: Cap: 10 min. Build Your Max. High Box Jump Metcon: Team of 2: For Time 30min cap 3 Rounds: 30 Pull Ups
W.O.D.: Strength: Cap: 12 min. Dual DB Bench Press 1 set: 16 reps (RPE-6) 2 set: 12 reps (RPE-7) 3 set: 8 reps (RPE-8) After
W.O.D.: Strength: 5 sets: every 1:30min. 5 Back Squats %80-85 Metcon: (1:1) 3min.Work/ 3min.Rest 4 Rounds: 250m Ergo 15 American KB Swings Max. reps: BB
W.O.D.: Gymnastic 9-Emom: Metcon: Team of 2: For Time: 3-Rounds: 30 BB Push Press (45/30kg) 30 Burpee Pull Ups ( RX: 16 M.U) 30 Wall
W.O.D.: Strength: 4 sets: Cap 15min. 8- Close Grip Bench Press %70-75 15sec.R+15sec.L Single Arm Ring Scapular Hold (RX: Bar S-Arm Scapular Hold) Team of
W.O.D.: Strength: 4 sets: Cap 12min. 4R+4L BB Front Rack Reverse Lunges (RPE-7.5/8) 30-45sec. Wall Sit Holds Acc.Work: 3 sets: every 1:30min. 15 Emom: Strength
Sunday HYROX StrengthTeams of 36 AMRAPMax. BB. Back Rack Alt. Reverse Lunge (40 kg/25 kg)(Switch Every 6 Reps) Teams of 220 AMRAP30 Alt. Devil Press80
5 SETS (every 2 min) (rpe 6-7)6 seated shoulder press 10/10 Db Bent Over Row 24 EMOM 1st: 12/10 Cal Ergo 2nd: 1 Round “Macho
4 SETS (every 2 min) 3 Paused Back Squat (%85) 5 High Box Jump 4 SETS (every 2 min) 8 Hip Thrust (RPE 6-7) 30
