-MONTAG-

18:00-19:00 

Deadlift

5 x 5 with a 30X0 Tempo

Superset immediately with;

5 x 8 Good Mornings with 30X0 Tempo

(18 Min Time Window)

For Time:

3 Rounds:

15 Cal Row

15 Wall Balls 9/6

Immediately into;

3 Rounds:

12 Cal Row

12 Wall Balls 

Immediately into;

3 Rounds:

9 Cal Row

9 Wall Balls 

Time CAP: 15min.

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

Optionales Programm:

5 x 5 Push Jerk

(Build up to something heavy)

Immediately after each set;

5 Weighted “Chin-Ups” (Untergriff)

Rest 90sec. X 4-5 sets (18 Min Time Window)

4 Rounds:

Min. 1) Max Cal Assault Bike

Min. 2) Max Pull-Ups (Regular Grip – strict)

Min. 3) Max American KB Swings 32/24

Min. 4) Rest

-MITTWOCH-

18:30-19:30 

0-15min.

Run 1 Mile

Heavy Snatch (power or squat) in remaining time

*10 TTB before every set

0-15min.

Row 2000m

Heavy Clean (power or squat) in remaining time

*10 TTB before every set

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Front Squat

5 Front Squats (clean from the ground) with a 30X0 tempo

Immediately into;

5 Bench Press with a 30X0 tempo

Rest 90sec. X 4-5 Sets (18min. Window)

60 Alt. DB Snatches 50/35

40 Wall-Balls 9/6

20 Thrusters 40/30kg

*EMOM complete 5 Burpees over Dumbbell

*Start with Burpees!

CAP:15 Mins

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

3 Rounds for Time:

10 Power Cleans 50/35

20 Lateral Burpees

30 Cal Row 

CAP: 15 Mins

Min 20-30:

3 Rounds:

10 Deadlifts (100/70)

20 Cal Ski/Bike

30 Double Unders

-SAMSTAG-

11:00-12:30 

Open Workout 20.4

-SONNTAG-

11:00-12:00

Open Workout 20.4