plan een intake

Programming week 52

Monday 25 December

Xmas team WOD

Tuesday 26 December

Powerlifting Xmas training

 

Wednesday 27 December

Warming Up

2-3 RFQ:

  • 30”/30” banded tricep stretch
  • 10/10 step back lunge with torso rotation over front leg
  • 5 walkouts with push up

 

Strength: Front squats & DB strict press

Do 2-4 warm up sets and 4 work sets of

  • 10 front squats
  • 10 DB strict presses

*Start a new work set every 3 min

 

Workout

3 RFT:

  • 1200 / 800 / 400 m run
  • 60 / 40 / 20 Russian KB Swings @ 32/24 kg (H)
  • 9 / 6 / 3 wall walks

TC = 22 min

Thursday 28 December

Warming Up

7 min AMRAP

  • 10 seal pass throughs
  • 10/10 m OH walk with DB/KB
  • 10 ring rows
  • 10 shoulder shrugs in HS or plank

 

Gymnastics HSPU / row

3-4 RFQ:

  • 3-5 strict HSPU / scaling: pike push ups, hand release push ups
  • 10-15 ring rows or inverted rows
  • 5-12 kipping HSPU / scaling: negative HSPU / pike push ups
  • 6-10 strict pull ups

*Rest as needed

 

Workout

9 RFR  – 60″ on / 30″ off

  • Set 1, 4 & 7: 5 TTB / alternating TTB / leg or knee raise & 5 box jumps
  • Set 2, 5 & 8: 5 V-ups / alternating V-up / bent leg & 5 box jump overs
  • Set 3, 6 & 9: 5 sit ups & 5 burpee box jump overs

60″ rest between rounds

Friday 29 December

Warming Up

  • 400 m jog & chat

1 test round:

  • 10 m buddy sprints
  • 5/5 rope rows
  • 10 m walking lunges
  • 10 m burpee broad jumps
  • 10 cal row/ski
  • 10 wall balls

 

Conditioning – Hyrox

Get a buddy and talk strategy

 

Buddy workout

40 min AMRAP:

  • 400 m run together
  • 50 m buddy sprints IGYG
  • 400 m run together
  • 10 legless rope climbs or 50/50 rope rows IGYG
  • 400 m run together
  • 100 m walking lunges IGYG
  • 400 m run together
  • 80 m burpee broad jumps IGYG
  • 400 m run together
  • 1 K row/ski IGYG
  • 400 m run together
  • 100 wall balls IGYG

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

Saturday 30 December

Warming Up

  • 2 min skipping

Then onto 1-2 sets:

  • 10/10 pallof OH press
  • 10 wall slides

Then onto 1-2 sets:

  • 5 behind the neck presses in snatch grip
  • 5 elbow rotations in OH position
  • 5 drop snatches
  • 5 OH Squats
  • 5 hang power snatches

 

WL snatch skills

In 10-15 min build to a max of:

  • 1 snatch + 1 OH squat

Then remove 10% of the weight and onto:

6 x every 2 min:

  • 1 snatch + 1 OH squat

*Beginners still learning the movement, don’t worry about weight, do 1 snatch & 1 OH squat every minute

 

Open workout 14.1

10 min AMRAP:

  • 30 DU
  • 15 powersnatches @ 34/25 kg

*This is an open workout so try to get as close to the RX version as possible even if that means fewer reps. Of course scale the weight of the barbell if the RX weight is your max but don’t make it too easy for yourself. Same for the DU’s, only scale to SU or SU/DU alternating if doing 30 DU’s is going to take you half the time cap.

Sunday 31 December

Warming Up

2-3 RFQ:

  • 10 m ostrich walk
  • 10/10 hip airplanes
  • 5 Prone A & T raises
  • 5 push ups

 

Strength: bench press & DB deadlifts

2-4 warming up sets & 4 work sets of:

  • 8 bench presses
  • 8 DB deadlifts

*Start a new work set every 3 min

 

Workout

15-12-9 reps of

  • DBL DB burpee
  • DBL DB goblet squat
  • row/ski/bike cals

2 min rest 

12-9-6 reps of

  • DBL DB devil press
  • DBL DB thruster
  • shuttle runs

1 shuttle = 5 m there & back

TC = 20 min

*RX = echo bike & 2 x 22.5/15 kg

I = ski & 2 x 15/10 kg

B = row & 2 x 10/5 kg