Programming week 40 - Eindhoven Gym

Monday 2 October

Warming Up

400 m run & chat

2 sets:

5/5 lunge matrix
20 m farmer carries
5 down ups

Conditioning – Hyrox – outside

“Half-ish Hyrox”

2 RFT

400 m run
500 m row/ski
400 m run
100 m farmer carries
400 m run
500 m row/ski
400 m run
50 wall balls

TC = 40 min

Tuesday 3 October

Warming Up

5/5 Worlds greatest stretch
20″/20″ front rack stretch with PVC

Then 2 sets with an empty barbell:

10 good mornings
10 front squats

WL – C&J

4 min EMOM – 5 muscle cleans

2 min rest

4 min EMOM – 3 power cleans

2 min rest

4 min EMOM – 1 squat clean

*If you did this combination last month, try and hold the same numbers. If yu haven’t make a note of the numbers you’re using now for future trainings.

Benchmark workout “Ellen”

3 RFT:

20 burpees
21 alternating DB snatches @ 22.5 / 15 kg
12 double DB thrusters @ 2 x 22.5 / 15 kg

TC = 15 min

I = 15/10 kg

B = 10/5 kg

Wednesday 4 October

Warming Up

2 min machine easy pace

Then 2 sets:

10 m crab walks
5 plank to downward dogs
10 alternating hip thrusts
10 m bear walk

Strength: Glute bridges & strict press

In 30 min:

2-3 warming up sets

3-4 working sets:

7 glute bridges with a 5″ eccentric
7 strict DB presses with a 5″ eccentric

*Rest as needed

Workout

6 x 90″ on / 1′ off

Even sets: 10 renegade rows @ 50/35 kg with push up into max plank hold
Odd sets: 15 deadlift highpulls @ 50/35 kg into reverse plank hold

Thursday 5 October

Warming Up

2 min skipping

Then 2 sets of:

5 candle sticks
10 narrow stance squats
20″ dead hang
5 kip swings or 5 shoulder circles (butterfly pull up with shoulders only)

Gymnastics training

Spend 10 min finding the correct numbers & movement variations. The goal of today is training our existing skills. So make sure you won’t get stuck on technique today.

Then 90″ x 10

Odd sets: 6/6 pistols or skater squats
Even sets: 5-8 kipping or butterfly (C2B) pull ups

Accessory

2-3 RFQ:

50 DU
25 V-sits
50 crossover SU
25 hollow body rocks

Friday 6 October

Warming Up

Rowing game – row/ski 100 m without seeing the screen. You get one set to practice, then ask your buddy to cover the screen or use a towel to cover. For every meter you’re too far or short you both do 1 burpee. Every buddy gets 3 attempts.

Conditioning – not Hyrox

Talk strategy and warm up barbell movements.

Fun chipper for time:

100 deadlifts IGYG (L) @ 60/40 kg
100 back squats IGYG (L) @ 60/40 kg
100 push ups IGYG
100 sit ups IGYG
100 burpee box jump overs IGYG
100 cal row/ski IGYG
100 m SB carry @ 50/35 kg IGYG

TC = 40 min

*Divide reps any way you like. You do not need to complete the movements in the written order. You can choose to break up everything in sets of 10 or change per movement.

Saturday 7 October

Warming Up

7 min AMRAP:

10/10 pallof press
Y, T & W pulses with light weights
10 air squats
5/5 single leg deadlifts without weight

Weightlifting Snatch

4 min EMOM – 5 muscle snatches

2 min rest

4 min EMOM – 3 power snatches

2 min rest

4 min EMOM – 1 squat snatch

*If you did this combination last month, try and hold the same numbers. If yu haven’t make a note of the numbers you’re using now for future trainings.

Workout

3RFT

400 m run
6 Devil presses @ 2 x 22.5/15 kg
4 wall walks

TC = 15 min

*Short sets, push the pace.

Sunday 8 October

Warming Up

1 set:

5 Russian baby makers
5/5 front rack openers
5 scapula push ups

Then 2 sets:

5 front squats
5 good mornings

Then 1 set:

5 front squats on 3″ eccentric
5 Pendlay rows

Strength Front squats & pendlay rows

In 25 min:

2-3 warming up sets

3-4 working sets:

7 front squats with a 5″ eccentric
7 Pendlay rows with a 5″ eccentric

*Rest as needed

Workout

5 min AMRAP

5 D-ball to/over shoulder into 20 m D-ball carry

3 min rest

5 min AMRAP

10 double KB/DB deadlifts into 40 m farmer carry