Workouts de la semana

8/12 – 14/12

Lunes
Martes
Miércoles
Jueves
Viernes
Sábado
Domingo

HYBRID

STRENGTH
In 15 min T-2 Volume Accumulation
4-6 Strict Chin Ups
12 Reverse Lunges
30 mt Farmer Carry UB*
*utlizar las mancuernas o kettle de los lunges

ENDURANCE
8 Rounds T-2
25 cals Ski o Row
20 Wall Ball
20 Push Ups
10 Burpees No Push Ups Broad Jump 100 cm
35 min cap time

HYBRID

STRENGTH
Dual Rack Kettlebbell Squat 5 x 8
Single Arm Row 4 x 8/8

ENDURANCE
15 min AMRAP (T2)
40 cals (switch 10/10/10/10)
30 inverted rows
40 wall balls
30 inverted rows
Score: total rounds + reps

HYBRID

STRENGTH
Incline Bench Press 5 x 6

ENDURANCE
In 20 min (Team of 2)
80 Weighted Burpee Step-Ups
Switch every 20 reps

Once all 80 Step-Ups are completed:
Erg for meters
Switch every 150 m

HYBRID

STRENGTH
Chin Ups 5 x Max 2 sec pausa at top
after each set
10-12 Wall Supported Curl
10-12 Standing Lateral Raise

ENDURANCE
In 20 min
10 Rounds (1 round each)
5 Dual Dumbbell Snatch
150 mt erg
into
amrap erg RPE 6-7, change every 200 mt

HYBRID

STRENGTH
Sumo Deadlift 5 x 6

ENDURANCE
In 14 min
Atleta A: 6 Dual KB Push Press 12 Front Rack alt, Reverse lunges
Atleta B: erg at 7 RPE

Into
8 min Emom
Min 1: 100 mt erg sprint
Min 2: 8-10 Army Plank Crawlers

HYBRID

HYBRID WORKOUT
18 min Team of 2
Atleta A: 450/400 mt Row
Atleta B: 10 Dumbbell Bent Over Row 5-10 Dumbbell Push Ups

18 min Team of 2
1200 mt Run – 200 mt each
50-30-10
Burpees no Push Ups
Partner Sit Up

HYROX

HYROX CONDITIONING
For Time Cap Time 20 min
30 – 20 – 10 – 20 – 30
Cal Row / Erg / Bike x 2
Wall Ball
Burpees

From min 20 For Quality
30 – 20 – 10
Reverse Lunges + Dumbbell Curl (peso livianos)
Push Ups
Vups