Workouts de la semana

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

ENDURANCE
3 Rounds
20 Synchro Dumbbell Snatch
40 cals
60 Wall Ball
Cap time 18 min

STRENGTH
Incline Bench Press 5 x 6

ENDURANCE
20 min EMOM
Min 1-2: meters on erg @ RPE 7
Min 3: max Weighted Step-Ups
Min 4: max Hands-Off Push-Ups / Down-Ups
alternate each round

STRENGTH
Sumo Deadlift 5 x 6

ENDURANCE
4 × 6 min alterating A-B
Work: 1:40 On / 0:20 Off

A: erg RPE 8
B (AMRAP):
3 Burpees NPU
5 Heavy Russian Swings
9 Air Squats

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
10 min Team Of 2
20 Renegade Row
40 Dumbbell Power Clean
60 Sit Up

10 min Team Of 2
Atleta A: 250/200 mt sprint
Atleta B: 10 Hollow Body Flutter Kick

STRENGTH
3 sets
10-15 Seated Lu Raises
10 Assisted Single Leg RDL/side
40 Russian Twist
+
3 sets
10-12 Seated French Press
10 Cross Leg Glute Bridge (deficit)
30 sec Side Plank

ENDURANCE
12–15 min For Quality (Team of 2)
Atleta A:
6 Goblet Tall Kneeling to Standing
6 Single-Arm Push Press per side
Atleta B:
Erg for calories
Switch and repeat

STRENGTH ENDURANCE
20 min Work Team of 2
A: 5 min erg for cals
B: 5 min 40 Heavy D-Ball Clean

ENDURANCE
20 min Work Team of 2
A: 5 min 1 min erg 1 min Down Up
B: 5 min 40 Burpees Box Jumpo

HYROX STRENGTH
10-12 min Volume Accumulation
12 mt Weighted Walking Lunges
Max Australian Pull Ups inverted grip

HYROX ENDURANCE
Every 2:30 min x 30 min
1: 500-400 mt Row
2: 25-20 Wall Ball
3: 500-400 mt Ski
4: 25-20 Burpees
5: 100 mt Farmer/Bear Hag Carry*