WOD
 | Sat, Feb 28 |  |
 | Happy Birthday: Abrahan p & Maria Alejandra R |
 | Gymversary: Henry Ba(1) |
| Sabado 28 Febrero 2026 | Accessory Work Sabado 28 Feb 26 | COMPETE By PRVN Sabado 28 Febrero | HYROX PM W2 Base |
Sabado 28 Febrero 2026
(Time)
5 Rounds for time - Team of 2
400m Run together
20/15 Calorie Row each one
30 Abmat Sit-Ups (Rx GHD Sit Ups) Synchro
10/10m Single Arm Overhead Walking Lunge #45/25 lbs each one
Rest 1:30 b/t sets
Time cap 35 min
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Accessory Work Sabado 28 Feb 26
(Time)
3 Sets For Quality:
10 Seated Dumbbell Arnold Press, Moderate
10/10 Single Arm 3 Point Dumbbell Row, Moderate
+ 2 Sets
10/10 Dumbbell Forearm Hammer Curl, Light
15 Banded Face Pulls
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COMPETE By PRVN Sabado 28 Febrero
(Time)
RE- DO Open 26.1
Power Clean and Push Jerk
Workout Definition
Artemis Semana 9/13
Por tiempo:
Cada 2:00 x 10:
30 Double Unders
9/7 calorías (cal) Echo Bike
3 Power Clean & Push Jerk
Rondas 1-2: 55%
Rondas 3-4: 60%
Rondas 5-6: 65%
Rondas 7-8: 70%
Rondas 9-10: 75%
*Rondas impares - Touch and Go
*Rondas pares - Singles
% basado en 1RM Clean & Jerk
Objetivo: Sets por debajo de 1:30
Score: Promedio de tiempo por set
RPE: 8/10
Deadlift
Workout Definition
Artemis Semana 9/13
Por carga:
4 x 15 @ 48%
-descansar 1:00 entre sets-
% basado en 1RM Deadlift
El objetivo hoy es ciclar rápido, con lockout limpio y excelentes posiciones.
Registrar peso de trabajo
Por tiempo:
4 sets
50ft/15m Sled Push, pesado
50ft/15m Bearhug Sandbag Carry
-descansar 2:00 entre sets-
Sandbag: 200/150lb (90/70kg)
Score: Tiempo de cada set
RPE: 9/10
'Drip''
Por tiempo:
3 Rounds
1000m Row
50-40-30 GHD Sit Ups
5/4 Rope Climbs
Objetivo: 19:00-24:00
Score: Tiempo
RPE: 9/10
Accesorios
Por calidad:
3 sets
12 Alternating Dumbbell Strict Press Top Down, moderado
10 Pendlay Row, moderado
3 sets
:30 Dumbbell Pinch Grip
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HYROX PM W2 Base
(Time)
4 sets
AMRAP 12 - 3 min Rest (15 min)
1. 800m Run
50m Sled Push , Race Weight
25 Wall Balls, Race Weight
Max Distance Ski @Remaining Time
2. 800 Run
50m Sled Pull, Race Weight
25 Wall Balls, Race Weight
Max Distance Row Remaining Time
3. 800 Run
200m Farmer Carry, Race Weight
25 Wall Balls, Race Weight
Max Distance Bike Remaining Time
4. 800 Run
80m Burpee Broad Jump
25 Wall Balls, Race Weight
Max Distance Row Remaining Time
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