plan een intake

Programming week 2

Monday 8 January

Warming Up

  • 400 m jog & chat

Then onto 1-2 sets:

  • 10 ring rows
  • 10 cal ski/row
  • 10 push ups
  • 20 m farmer carry

 

Conditioning – Hyrox

40 min AMRAP:

  • 400 m run
  • 50-30 inverted rows or ring rows (beginners) TC = 3 min
  • 800 m run
  • 1 k row/ski
  • 400 m run
  • 50-30 push ups (beginners) TC = 3 min
  • 800 m run
  • 200 m farmer carry

Tuesday 9 January

Warming Up

2-3 RFQ:

  • 5/5 seated external rotations
  • 5/5 prone A & T raises
  • 10 glute bridges

 

Strength: bench press & DB deadlifts

3-5 warming up sets & 4 work sets of:

  • 6 bench presses
  • 6 DB deadlifts

*Start a new set every 3 min

 

Workout – “BONFIRE”


21 – 15 – 9 reps of:

  • DB Thrusters @ 2 x 22.5/15 kg
  • Burpee box jump overs

Straight into:

15-12-9 reps of:

  • Double DB GTOH @ 2 x 15 kg
  • 30-60-90 Double unders

TC = 15 min

Wednesday 10 January

Warming Up

2 RFQ:

  • 60″ row/ski
  • 5/5 banded pull down matrix in 4 directions
  • 10 candle sticks
  • 10 goblet squats

 

Gymnastics

Warm up the gymnastics skills, the goal is to practice your skills with a higher heartrate. If you want to challenge yourself go heavy on the squats, if you’re still struggling a lot with the skills movements, go easy (maybe even air squats?) and treat this as an active recovery.

 

Workout

30 min EMOM for quality:

  • 5 BMU / 10 (C2B) pull up / 10-15 kip swings or half kipping pull ups
  • 12/9 cal row/ski
  • 5-15 TTB or V-up
  • 8-12 D-ball or KB goblet squats

*Choose movements and numbers that allow you to work for max 30-45″ each minute and have some rest before moving on

Thursday 11 January

Warming Up

  • 2 min row/ski

Then onto 1-2 sets of:

  • 5 good mornings
  • 5 behind the neck presses in snatch grip
  • 5 OH shoulder shrugs in snatch grip
  • 5 OH squats

 

WL: strength OH squats & deadlifts

3-4 RFQ:

  • 8 deadlifts @ 70-80%
  • 8 OH squats @ 70-80%

*Rest as needed – beginners struggling with the OH position can perform back squats instead

 

Workout

16 min AMRAP:

1-2-3-4-5-6- etc

  • Snatch grip deadlift (L)
  • Snatch (L)
  • OH Squat (L)

Between each set: 10 cal row/ski/bike

Load suggestion:

RX = 42.5 / 35 kg

I = 35 / 25 kg

B = 25 / 15 kg

* Beginners struggling with the OH position can perform SA DB movements and scale the OH squat to a goblet squat if needed

Friday 12 January

Warming Up

2-3 RFQ:

  • 5/5 ATG Reverse step ups
  • 10 down ups
  • 5 inchworms
  • 30″ HS hold or plank hold

Conditioning

Buy in:

  • 30 m HS walk or 6 wall walks synchro

Then onto 3 rounds:

  • 30 Pistols synchro
  • 30 burpee shuttle runs IGYG
  • 30 buddy wall balls

Cash out:

  • 30 m HS walk or 6 wall walks synchro

TC = 35 min

Saturday 13 January

Warming Up

2-3 RFQ

  • 5/5 front rack openers
  • 30″ tricep stretch with barbell behind neck
  • 10/10 step back lunge with torso rotation over front leg
  • 30″ HS hold

 

Strength Front Squats & strict press

3-5 warming up sets & 4 work sets of:

  • 6 front squats 
  • 6 strict presses

*Start a new set every 3 min

 

Workout

3 RFT:

  • 75 DU
  • 15 GTOH @ 50/42.5 kg (M-L)

TC = 10 min

GTOH means you can clean & jerk, snatch, cluster. This workout is meant to be short but painful. So choose weights that challenge you if technique is no issue. Beginners can scale the GTOH to deadlift high pulls if they want to train more on intensity. 

I = 40 / 35 – practice DU 75″

B = 30 /20 – do 10 GTOH and SU

Sunday 14 January

Warming Up

6 min AMRAP

  • 5/5 rope rows
  • 15 scap push ups
  • 10 kip swings

 

Gymnastics

3-4 RFQ:

  • 1-3 (legless) ropeclimbs
  • 30-90″ plank hold
  • 5-15 TTB

*Rest as needed between sets & movements

*Aim to do more reps/harder movements than last time we did this cycle.

 

Workout  – Bear complex with a buddy

5 rounds for load:

7 unbroken sets of this barbell complex = 1 round

  • 1 power clean
  • 1 front squat
  • 1 push press
  • 1 back squat
  • 1 push press

TC = 25 min

*Aim to increase load each round. Intermediates up load in round 3 and 5. Beginners choose a medium weight and stick with this weight all rounds. Score is the heaviest round completed. Alternate full rounds with your buddy.