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Monday 9 October
Warming Up
7 min AMRAP:
Gymnastics practice: ring skills
3-4 RFQ:
*Rest as needed after each round and between movements. The goal is to learn new skills. RMU’s can be scaled to kipping C2R & ring dips. Skin the cats get easier with tucked legs and on low rings
Workout
21 – 15 – 9 reps of
TC = 12 min
*HSPU can be scaled to pike push up (if you can do a regular push up on your toes) or regular push up.
Tuesday 10 October
Warming Up
3 min AMRAP
1-2-3-4-5-6- reps of:
*Flow: 1 shuttle run, 1 air squat, 2 shuttle runs, 2 air squats
Conditioning – Hyrox
Practice movements and get the circuit in place. Have 2-3 people work at one station.
Hyrox Practice
8 min AMRAP
2 min rest/change
8 min AMRAP
2 min rest/change
8 min AMRAP
2 min rest/change
8 min AMRAP
*Weights used at Hyrox: Walking lunges: 10-30 kg Farmer carries: 2 x 12-32 kg Wall ball: 4-9 kg
Wednesday 11 October
Warming Up
2 min machine easy pace
2 sets:
5 deadlifts
5 clean pulls
5 hang power cleans
5 strict presses
Weightlifting C&J
Work up to a heavy set of DT
1 round DT =
12 deadlifts
9 hang cleans
6 STOH
*You should be able to complete DT in max 2 sets when fresh
Workout
In 4 min:
2 min rest
In 4 min:
2 min rest
In 4 min:
2 min rest
In 4 min:
*Conditioning workout with a barbell. Can you pace yourself on the burpees & ergs to find the sweet spot between pushing hard enough to get a good score but not overdoing it and burning out. If you finish your set of DT on round 2 and 4 way before the time cap you’ve paced too much. If you can’t make the full round of DT you’ve gone too hard.
Thursday 12 October
Warming Up
2 sets:
Strength Back squats – bul split squats – goblet squats
In 15 min warm up each movement
Then 3 sets:
*Perform all lifts back to back with minimal rest. Start a new set every 4 min. Aim for max 1-2 reps in reserve.
*Rest as needed after each round
Workout “Air force”
For Time:
At every min: 2 burpees
TC = 12 min
RX = 43.5/29 kg barbell & do 4 burpees
I = 35 / 20
B = 20 / 15 kg
Friday 13 October
Warming Up
2 sets:
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
Friday 13th workout
13 RFT
TC = 19 min
*Alternate movements with your buddy.
Saturday 14 October
Warming Up
Then 2 sets:
Conditioning
5 rounds of
5 x 1′ on / 30″ off
*Today we combine gymnastics and conditioning. Todays’ focus is conditioning so don’t choose movements that you might fail on technique. You have relatively a lot of rest so try to push the pace a bit during the work intervals.
Sunday 15 October
Warming Up
1 set:
2 sets:
2 sets:
Weightlifting Snatch
15 min to warm up your snatch movements and get your weights ready.
Start a new set every 5 min x 3:
*Flow: 5 muscle snatches at your lightest weight – 3 power snatches at medium weight – 1 squat snatch at the heaviest weight. So you have to change the weight for each movement. The rest of the 5 min is rest. We’ve been practising these for a while now so try to stick to the weights you’ve used in previous weeks. Beginners treat today’s workout as an EMOM and perform the first 5 min every min 3-5 muscle snatches, min 6-10: 3-5 power snatches and min 11-15 1-3 squat snatches if possible (also think about powersnatching and then squatting through to full depth).
Accessory
3 RFQ
*Rest as needed. Aim for max 2-3 reps in reserve.