PROGRAMMATION LORE

Lundi 23 Mars

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

BACK EXPLOSIVITY

METCON

A: SPEED AND POWER

3 Supersets: 

Seated box jumps x 3 reps 

Rest 30s 

Jumping snatch pulls x 6 reps 

Rest 30s 

B: METCON

20 Minute AMRAP @ RPE8 

30/24 Cal Echo bike OR Row

30 TTB 

30 Single DB hang-to-overhead 22.5/15kg (alt arms every 5 reps) 

Mardi 24 Mars

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

BODY WEIGHT STRENGHTENING

PULL ENDURANCE

A: GYM STRICT

A: 5 Sets: 

Chest facing wall strict HSPU x 4 reps 

Rest 60-90s between sets (alternative movement is piked-push ups on a box) 

B: 5 Sets: 

Bar dips x 6 reps (weighted) 

Rest 60-90s between sets 

B: GYMNASTIC INTERVAL

4 Sets: 

Row 24/20 Calories 

10 Pull ups 

1 wall walk 

5 Pull ups 

1 wall  walk 

Rest 1:1 between sets

—-----------------------------

HYROX

A: LEG STRENGTH

5 sets of:

5/5 Bulgarian split squats wall ball

1min Rest

B: INTERVALS (24min)

4 rounds of

1min work / 30sec. Rest For Max reps

Sled Pull

one Arm DB Thruster 15/10kg

Dual Db Pistol bent over row 15/10kg

200m Run

Mercredi 25 Mars

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

SHOULDERS STRENGTH

BACK ENDURANCE

A: OVERHEAD STABILITY

3 Sets: 

Dual DB overhead box step ups x 20 reps (10 p/leg, alternating) 

Rest up to 2m between sets (50cm all athletes) 

B: METCON

4 Minute AMRAP : 1 Minute rest x 5 sets

Row (or Ski) 500/450m 

150-120-90-60-30 Double unders 

AMRAP Alt. DB Hang Clean and Jerk (22.5/15kg) in the remaining time 

Jeudi 26 Mars

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

HYROX RACE CHALLENGE

A: PARTNER HYROX RACE 

For 40min :

1000m Run

100 Wallball 20/14lbs

800m Row

80 Lunges 20/10kg

500m Run

50 Burpees

300m Row

30 Dual KB Deadlift 24kg/ 16kg

then,

in the remaining time alternating 20m sled push with another team

Time cap : 40min

Vendredi 27 Mars

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦: 

SQUAT

WOD CHALLENGE

A: LEG STRENGTH

Back Squat 

1x10 @ 60% 

1x6 @ 65% 

1x6 @ 70% 

1x8 @ 75% 

Rest as needed between sets

B: LEADERBOARD WORKOUT

In 3 Minutes: 

12 Shuttle runs 

12 Dual DB thrusters 22.5/15kg 

Max reps power cleans 60/40kg 

Rest 2 minutes 

x 4 Sets 

Samedi 28 Mars

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

TEAM WOD

A: INTERVAL PARTNER

3 Sets: 

40m Sandbag bearhug carry  (shared)

30 Medball sit ups GHD style (synchro)

20 Dual DB bench press (shared)

10 Deadlifts (synchro)

-Rest 3 minutes after each set- 

-Complete 3 sets based on energy levels for the day- 

B: ADDITIONAL 

3 Supersets: 

Landmine single arm press x 10-15 reps p/arm 

Landmine anti-rotations x 20 reps 

Rest 90s

—-----------------------------

HYROX

A: TEAM WOD

For time

50 Thrusters

500m Row

50 Burpees to target

50 cal Echo Bike

50 Ring Dips

500m Run

then,

50 Wallballs

500m Row

50 Sandbag Lunges

50 cal Echo Bike

Then,

100m Farmer Carry

500m Run

Time Cap 30min.