plan een intake

Programming week 39

Monday 23 September

Warming Up

  • 10 Squat & Reaches
  • 10 Russian Baby Makers

Then onto 1-2 sets:

  • 10/10 Banded Pallof Presses
  • 10 Plate Goblet Squats with plate press at bottom position
  • 3/3/3 Lunge Matrix

 

Strength: Squat Accessory

12 min EMOM

  1. 8 Front Squats
  2. 8 FFE Split Squats R
  3. 8 FFE Split squats L
  4. 8 DBL DB Good Mornings

Workout

15 min AMRAP:

  • 3 DBL DB Snatch @ 2 x 22.5/15kg
  • 3 Burpee Pull Ups
  • 12 Jumping lunges

*15 min is long for these rep ranges. Find a consistent pace and keep moving

Tuesday 24 September

Warming Up

  • 400 m jog & chat

1-2 sets:

  • 20 m bodyweight lunges
  • 10/10 rope rows
  • 20 m Farmer Carries
  • 60″ ski/row

Workout – HYROX practice

40 min AMRAP:

  • 400 m Run
  • 50 m Walking Lunges @ 20/10 kg
  • 400 m Run
  • 500 m Ski/Row
  • 400 m Run
  • 100 m Farmer Carries @ 2 x 28/20 kg
  • 400 m Run
  • 4 (Legless) Rope Climbs or 8 Floor Climbs
  • 400 m Run
  • 500 m Ski/Row

Wednesday 25 September

Warming Up

1-2 sets of:

  • 10 m bear crawl with high hips and straight legs
  • 5 inchworms

Then 1-2 sets of:

  • 10/10 single leg glute bridge
  • 10 banded OH presses

Strength: Romanian Deadlifts & DB Bench Press

3-4 RFQ:

  • 10 RDL’s
  • 10 DBL DB Bench Press

*This week we add an additional pause at the bottom position with the tempo: 3-1-X-1, stick with the same weights as last week or build if there’s more in the tank.

Workout

21-15-9 reps of:

  • HSPU
  • Wall Balls @ 9/6 kg

TC = 10 min

*Scaling: HSPU to Pike or HR Push Ups

Thursday 26 September

Warming Up

2 RFQ:

  • 60″ machine
  • 30″ active hang (kip swings for second round)
  • 10 (alternating) V-ups
  • 10 Ring Rows

Gymnastics: TTB endurance

  • RX = 3 attempts to find a max set unbroken TTB

Rest at least 3 min between sets

I = 3 attempts to find a max set unbroken (alternating) TTB

B = 3 attempts to find a max set unbroken (alternating) V-ups

*Score is your best set

Workout

6 min ON / 3 min off x 3

  • 600/480 m Row/Ski or 1200/960 m Bike
  • 150 DU
  • AMRAP Wall walks

*Score is total wall walks completed in 3 rounds

I = 500 / 400 m Row/Ski or 1000/800 m Bike

120 DU

B = 500 / 400 m Row/Ski or 1000/800 m Bike

150 SU / partial wall walks

Friday 27 September

Warming Up

  • 400 m jog & chat

1-2 RFQ:

  • 30″/ 30″ KB Hip opener
  • 10/10 KB Halo’s

Then onto 1-2 RFQ:

  • 10 Kang Squats
  • 10 Ring Rows

Strength: Back Squat & Pull Up

5 sets build weight across sets:

  • 2 x 8 Back Squats
  • 2 x 6 Back Squats
  • 1 x Max set

Between each set:

  • 3-6 strict Chin Ups

Workout: Triplets workout 24.2 Black division

Team workout in teams of 3-4:

  • 30 sync (jumping) pull ups (2 people in sync)
  • 30 sync DB snatches (whole team in sync) @ 1 x 22.5/15 kg
  • 1 400 m team run

 

  • 20 (jumping) C2B pul ups (2 people in sync)
  • 20 sync hang C&J (whole team in sync) @ 1 x 22.5/15 kg
  • 1 400 m team run

 

  • 10 (jumping) BMU (2 people in sync)
  • 10 sync devil press (whole team in sync) @ 1 x 22.5/15 kg
  • 1 400 m team run

TC = 16 min

*Intermediate/RX = teams of 3, beginners teams of 4 so there’s more rest. Scale movements on rig by going for jumping variations

Saturday 28 September

Warming Up

  • 20″/20″ Front Rack Stretch
  • 20″ Tricep stretch

Then with an empty barbell 1-2 sets:

  • 10 Front Squats
  • 10 Deadlifts

Then onto:

  • 3-5 hang power cleans with a 1″ pause in the catch
  • 3-5 hang power cleans with a pause in the catch & then squat through to full depth
  • 3-5 hang squat cleans with a 1″ pause in the catch
  • Repeat sequence from mid-shin

Weightlifting: Clean “Catch” Focus

  • 2 powercleans with 1″ pause in catch
  • 1 powerclean with 1″ pause in catch & 1 front squat
  • 2 squatcleans with 1″ pause in catch

*If squat cleans are tough, try to catch as high as you need to find stability and then squat through to full depth

Workout

2 RFT:

  • 20 Powerclean & Jerks @ 60/40 kg
  • 20 Box Step ups Farmer hold @ 2 x 22.5/15 kg
  • 15 Powerclean & Jerks @ 60/40 kg
  • 15 Box Step ups Front Rack Hold @ 2 x 22.5/15 kg
  • 10 Powerclean & Jerks @ 60/40 kg
  • 10 Box Step Ups OH Hold @ 2 x 22.5/15 kg

TC = 18 min

Sunday 29 September

Warming Up

1-2 sets:

  • 10 90″/90″ stretch
  • 10 PVC lat stretch on bench

Then 1-2 sets

  • 5/5 ATG Split Squats
  • 10 SL Deadlifts
  • 10 EB Front squats

Strength: Squat Accessory

16 min EMOM

  1. 8 Front Squats
  2. 8 FFE Split Squats R
  3. 8 FFE Split squats L
  4. 8 DBL DB Good Mornings

*Aim for heavier weights than last week

Workout

2 min on / 1 min off x 9

  1. 15 cal Row into AMRAP Burpees over rower
  2. 8 D-ball to/over shoulder into AMRAP D-ball carries
  3. 15 Cal Ski into AMRAP TTB or V-ups

*Change station each interval. The goal is to hit about the same numbers each round so maybe you need to start slower than what you think you can maintain.