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OLY 6 sets: every 1.30min. 2 Power Clean 1 Push Jerk start with % 65 and Build your max. of the day Metcon: 2 sets.:
13/03/2026
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OLY 6 sets: every 1.30min. 2 Power Clean 1 Push Jerk start with % 65 and Build your max. of the day Metcon: 2 sets.:
Strength: 4 sets: every set in 3min. Kneeling LandMine Press 10+10 (RPE-6.5) Lu Raises 12 (RPE-5.5/6) Metcon: Burpee Fran 21-15-9 BB Thrusters Pull ups Burpee
Strength: 3 sets: every set in 3min. Romanian Deadlifts 10-12 %65-70 Single Arm KB Swing R10+L10 (RPE-7:5) Metcon: Team of 2: 16- Amrap: 4 Rope
Strength: 4 sets: every set in 2:30min. İnc.Bench Press 8 (RPE-7) Dual KB Alt.Gorilla Rows 16-20 (RPE-7) Acc.Work: 3 sets: Cap. 10min. 12R +12L Supp.Grip
Strength: 4 sets: every set in 2min. BB Back Rack Foot elv. Reverse Lunges R6+L6 ( RPE-7-7.5) Metcon: Team of 2. For Time: 2- Rounds:
Sunday HYROX A) Teams of 48 AMRAP Max. BB. Back Rack Alt. Box Step Up (RPE 6)(switch every 8 Reps) B) Teams of 424 AMRAP
4 SETS (every 3 min) (rpe 7-8) 6 Seated DB Shoulder Press 6 Pendlay Row 6 Strict Pull Ups 3 Round For Time TEAM OF
Skill Work 3 SETS (every 3 min) 5 Strict HSPU + 15m Dual KB/DB Overhead Carry + 20 Sec Wall Facing HS Hold (S1: 3
4 Sets (every 2 min) (Rpe 6-7) 10 Hip Thrust 6-6 Bulgarian Split Squat 24 EMOM 1st: 20m Sled Push (+40/20kg) 2nd: 12 Goblet Box
INTERVAL CARDIO TEAM OF 2 (for time) 100 – 80 – 60 – 40 Cal Ergo 100 – 80 – 60 – 40 Metre Sandbag
