WOD
 | Wed, Mar 11 |  |
 | Gymversary: Nicole L(2) |
| Miercoles 11 Marzo 2026 | Accesory Work Miercoles 11 Marzo 26 | COMPETE By PRVN Miercoles 11 Marzo 26 | HYROX PM W2 Base |
Miercoles 11 Marzo 2026
(Time)
Weightlifting + Plyo Day
Power Snatch + Box Jump
Every 2:00 x 10 Sets
Set 1: 5 Reps *Not TnG Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep
*Then repeat sequence starting at 5 again
+4 Box Jumps to Single Leg Leg after each set , challenge box height that you can safely and effectively do.
Start from @ 90-95% of 5RM from 2 weeks ago and increasing on every set building to a HEAVY SINGLE ONE with the focus of ending with the heaviest load on the second round through this.
AMRAP 8 min
2-4-6-8-10-12...Alternated DB Snatch 45/25 lbs
10 Wall Balls shots 20/14lbs
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COMPETE By PRVN Miercoles 11 Marzo 26
(Time)
Fuerza
Artemis Semana 11/13
Overhead Lunges
Por carga:
5 sets @ ~60%
8 Overhead Walking Lunge Steps
El porcentaje está basado en el 1RM de Overhead Squat.
Fuerza
Artemis Semana 11/13
Bench Press
Por carga:
5 @ 77.5%
3 @ 85.5%
1+ @ 92.5%
El porcentaje está basado en el 1RM de Bench Press.
Push Pull Gimnasia
Workout Definition
Artemis Semana 11/13
Por calidad:
10:00 EMOM
Minuto 1 – 8 Strict Pull-Ups
Minuto 2 – 8 Strict Handstand Push Ups
No agregar carga hoy. Para aumentar la dificultad y que el esfuerzo sea de RPE 8–9, agregar tempo (2 segundos en la fase negativa de cada repetición). Realizar pike deficit HSPU si es necesario.
Tourniquet”
Workout Definition
Por tiempo:
3 sets
96 Double Unders
8 Bar Muscle Ups
8 Dumbbell Bench Press
2 Rope Climbs
48 Double Unders
6 Bar Muscle Ups
6 Dumbbell Bench Press
2 Rope Climbs
-descanso 2:00 entre sets-
Dumbbells: 70/50 lbs (32.5/22.5 kg)
Objetivo: sets entre 4:00–6:00
Score: tiempo total de trabajo
RPE: 7–8/10
Accesorios
Workout Definition
Por calidad:
3 sets
8/8 Single Leg Kettlebell RDL, moderado
12 Weighted GHD Hip Extension, moderado
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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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Oscar H 9:33pm
