plan een intake

Programming week 45

Monday 6 November

Warming Up

  • 1 round Gymnastics swimming

Then onto 7 min AMRAP:

  • 10 cal ski – on heavy resistance
  • 5 walkouts with heel tap
  • 5 ring rows – choose slightly harder version each round
  • 10 seal pass throughs

 

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

 

Then 10 min EMOM

  • Odd sets: 1-3 RMUs / 3 kipping chest to rings & 3 ring dips
  • Even sets: 3-5 candle sticks

 

Workout – Strength

5 min AMRAP

2-4-6-9-12- etc reps of:

  • strict pull ups
  • devil presses @ 2 x 22.5/15 kg

3 min rest

5 min AMRAP 

2-4-6-9-12- etc reps of:

  • strict dips in rings / parallel bars or on a box
  • bent over rows @ 2 x 22.5/15 kg

Tuesday 7 November

Warming Up

  • 2 min row/ski

Then onto:

  • 20″/20″ ankle stretches
  • 5/5 ATG split squats
  • 20″ bear hug hold
  • 5/5 lateral step ups

Conditioning 

Spend some time practicing the single leg squats – choose a variation that you can keep moving with.

 

Workout – Carries ‘n tricks

40 min AMRAP:

  • 100 m SB bearhug or shoulder carry
  • 15/15 pistol squats
  • 30 cal row/ski
  • 100 m SB walking lunge
  • 15/15 skater squats
  • 30 box jumps

Wednesday 8 November

Warming Up

1-2 sets of:

  • 10 PVC shoulder dislocates into 10 giant circles
  • 10 tall muscle snatches with PVC

 

Then grab a barbell and do:

  • 5 high hang muscle snatches
  • 5 hang muscle snatches
  • 5 hang power snatches
  • 5 snatch balances

 

WL -Snatch

Build to a heavy of:

  • 3 Snatches & 2 snatch balances

then onto:

  • 2 snatches & 1 snatch balance

then onto:

  • 1 snatch & 1 snatch balance

then onto:

  • 1 snatch

*Build the weight until form starts to deteriorate – then move on to the next complex. Beginners don’t worry about the weight.

Benchmark workout “Nancy” – Con

5 RFT of:

  • 400 m run
  • 15 OH Squats

TC = 18 min

Thursday 9 November

Warming Up

1-2 sets:

10 banded pull aparts at shoulder & overhead height

20″ puppy dog stretch

10 good mornings with empty barbell

20 m KB OH walks L/R

 

Strength – Sumo deadlifts & SA OH Squats

In 15 min find your 5 RM of a:

  • Sumo deadlift

And warm up to a challenging weight if mobility is not an issue of:

  • 6/6 SA OH Squats

Otherwise:

  • 12 double DB goblet squats

Workout – WL

For time:

  • 50 clusters @ 45/30 kg – L

TC = 8 min

*At 0:00 and every min: 3 burpees over barbell

Friday 10 November

Warming Up

10 min AMRAP

  • 15″ dead hang into 10 scap pull ups
  • 20″ hollow body hold
  • 20″ arch hold
  • 10 ring rows
  • 10 kip swings

 

Gymnastics – TTB practice

3-4 RFQ:

  • 30″ hollow body box drill
  • 30″ superslow toes to rig

Rest 60″

  • 30″ kipping knee/leg raise / (alternating) TTB
  • 30″ weighted sit ups

Rest 2 min

 

Buddy Workout – Strength

For time:

  • 50 DBL DB/KB deadlifts
  • 100 m farmer carries
  • 50 m farmer carry walking lunges
  • 50 DBL DB/KB cleans
  • 100 m DBL DB/KB front rack carries
  • 50 m DBL DB/KB front rack walking lunges
  • 50 DBL DB/KB Goblet squats
  • 100 m DBL DB/KB walking OH
  • 50 m DBL DB/KB OH walking lunges
  • 50 STOH

TC = 19 min

*When you have to put the KB/DB down the penalty is 5 synchronised TTB

*Use the same set DB/KB for the whole workout

*RX+ option: resting buddy holds one extra KB/DB

Saturday 11 November

Warming Up

  • 400 m jog and chat

Then 1 Set:

  • 10 wall balls
  • 10 cal ski/row
  • 20 m walking lunges
  • 10 m burpee broad jumps
  • 20 m farmer carries

Conditioning – Hyrox Practice

Hyrox EMOM style

90″ on / 90″ shuttle runs

X 12

  • 1 & 7: Wall balls
  • 2 & 8: Ski erg
  • 3 & 9: Row erg
  • 4 & 10: Walking lunge
  • 5 & 11: Burpee broad jumps
  • 6 & 12: Farmer carries

*Weights used at Hyrox: Walking lunges: 10-30 kg Farmer carries: 2 x 12-32 kg Wall ball: 4-9 kg

Sunday 12 November

Warming Up

1 set:

  • 5 walkouts
  • 5/5 lizard stetches
  • 5/5 front rack mobilisation drill

Then 1-2 sets:

  • 5 tall cleans
  • 5 high hang power cleans
  • 5 hang power cleans
  • 5 power cleans
  • 5 strict presses

 

WL – C&J

Build up to a heavy of the complex:

  • 2 deadlifts, 3 cleans, 2 front squats & 3 STOH – take note of the heaviest weight you’ve used to successfully complete this complex with – this will be your workout weight

Then onto:

  • 1 deadlift, 2 cleans, 1 front squat & 2 STOH

Then onto:

  • 1 clean & 1 STOH

*Build the weight until form starts to deteriorate – then move on to the next complex. Beginners don’t worry about the weight.

 

Conditioning

3 x 60″ on / 30″ off x 3 rounds

  • Set 1 – 5 power cleans & AMRAP row/ski
  • Set 2 – 5 power cleans & AMRAP echo/assault bike
  • Set 3 – 5 power cleans & AMRAP DU/SU

Rest 60″ between rounds

*Aim to hold the same numbers throughout the 3 rounds on the machine and skipping. Don’t waste time on transitions.

*The weight used should be around the heaviest you used to complete the first complex.

*The cleans should take no more than 15-20″ max