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01
Project Name
WEEKLY WORKOUT
03/30-04/03
Welcome to our workout page. Every week you will find a structured plan that outlines your fitness activities for the week.
It typically Includes:
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Days of the Week: A breakdown of workouts scheduled for each day.
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Workout Types: Different types of exercises (e.g., strength training, cardio, flexibility).
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Duration: How long you’ll spend on each workout.
Monday
TRICEPS 4X12
Cable Straight Bar Pull Down
Cable Close Grip Pull Downs (V Grip)
Bench Low Dip
DB Standing Press Outs (Rest DB On Shoulder)
DB L-Press
Cable Rope Pull Down
DB Behind Head Press
3 ROUNDS:
30 CAL ROW/SKIERG
10 BURPEES BOX JUMP OVERS
30 HRPU
10 BURPEES BOX JUMP OVERS
30 WB
25 MIN CAP
TEAM TRAINING:
5k RUN
HYROX APRIL 3-5
LINK TO BUY TICKETS $15: usa.hyrox.com
Tuesday
SHOULDERS 4X12
Single Arm Press Behind Back-Cable
High Pull & Punch Out
Forward & Lateral Raise
Front Raise Hold 2 Seconds
Lateral Raise Hold 2 Seconds
DB Alt Press
2 ROUNDS
200M RUN
30 THRUSTERS
200M RUN
30 PUSH UPS
200M RUN
30 RUSSIAN KBS
200M RUN
30 JUMPING AIR SQUATS
200M RUN
25 MIN CAP
TEAM TRAINING:
4K RUN
HYROX APRIL 3-5
LINK TO BUY TICKETS $15: usa.hyrox.com
Wednesday
TRICEPS 4X12
Cable Straight Bar Pull Down
Cable Close Grip Pull Downs (V Grip)
Bench Low Dip
DB Standing Press Outs (Rest DB On Shoulder)
DB L-Press
Cable Rope Pull Down
DB Behind Head Press
FOR TIME
10-9-8-7-6-5-4-3-2-1
3 BURPEES AT EVERY MINUTE
AMERICAN KB SWINGS
PUSH-UPS
BOX JUMPS
CAL ROW/SKI
20 MIN CAP
TEAM TRAINING:
3K RUN
HYROX APRIL 3-5
LINK TO BUY TICKETS $15: usa.hyrox.com
Thursday
TRICEPS 4X12
Cable Straight Bar Pull Down
Cable Close Grip Pull Downs (V Grip)
Bench Low Dip
DB Standing Press Outs (Rest DB On Shoulder)
DB L-Press
Cable Rope Pull Down
DB Behind Head Press
EMOM
DEVIL PRESS
KB GOBLET SQUAT
KNEES TO CHEST
LARSON PRESS
REST
20 MIN CAP
EXTRA WORK: 800 METER RUN/ROW/SKIERG
TEAM TRAINING:
2K RUN
HYROX APRIL 3-5
LINK TO BUY TICKETS $15: usa.hyrox.com
Friday
BACK 4X12
Standing Rear Flys
Cable Lateral Pull Downs
DB Seated Bent Over Rear Fly (Underneath Hamstrings)
Dumbell Row
DB HEAVY Front + Side Shrug
Cable Seated Low Row
2 ROUNDS
1K ROW/SKIERG
40 DB ALT ROW
30 HRPU
20 BOX STEP UPS
10 IRON CROSS
BUY OUT: 100 JUMP ROPES
25 MIN CAP
TEAM TRAINING:
2K RUN
HYROX APRIL 3-5
LINK TO BUY TICKETS $15: usa.hyrox.com