MONDAY
Strength/Skill
Every 2:30, for 12:30 (5 sets):
Back Squat
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 1 rep
Set 5 – 1 rep
Workout Of The Day
Every minute for 20 minutes (4 rounds):
Minute 1: Echo Bike for calories
Minute 2: Kettlebell Goblet Squats @ 24/16kg
Minute 3: Burpees to Target 6 inches
Minute 4: Kettlebell Swings @ 24/16kg
Minute 5: Rest
*Round 1 – 20 sec work. Add 10 sec of work each round (ie. 20,30,40,50 sec work)
H Y R O X
“Run Club” #9
Advanced
3 Sets:
400M Run @ 5K Pace
rest for 90 seconds
1,000M Run @ 5K Pace (or within 15 seconds)
rest for 3 Minutes
DISTANCE: 4,200M
Intermediate
3 Sets:
300M Run @ 5K Pace
rest for 90s
800M Run @ 5K Pace or within (15 seconds)
rest for 3 minutes
DISTANCE: 3,600M
Beginner
3 Sets:
200M @ 7/10 RPE
rest for 90s
600M Run @ 7/10 RPE
rest for 3 minutes
DISTANCE: 2,400M
TUESDAY
Strength/Skill
Every 4 minutes for 12 minutes (3 rounds):
8 Barbell Bench Presses
10-12 Dumbbell Lateral Raises
5-10 Strict Toes to Bars
Workout Of The Day
As Many Rounds and Reps as possible in 15 minutes:
8 Deadlifts @ 85/57kg
12 Box Jumps 24/20 inches
16 V-Ups
*Must step down on box jumps.
WEDNESDAY
Strength
Every 2 minutes, for 10 minutes (5 sets):
3 Power Cleans @ 75%
Workout Of The Day
Every 5 minutes for 15 minutes (3 rounds):
Run 400 meters
24 Wall Ball Shots 10/9 feet @ 20/14 lbs
12 Chest-to-Bar Pull-Ups
*Time Cap – 4 min on each round
H Y R O X
0 – 18 Minutes
For Time
1,000M Run
1,000M Row
1,000M Run
18 – 20 Minutes
REST
20 – 35 Minutes
For time:
50 Wallballs 20/14lbs to 10/9ft”
50 Meter Burpee Broad Jumps
50 Wallballs
Scaled:
600 Meter Run
800M Row
30M BBJO
Beginner:
400M Run
500M Row
25 Wallballs
20M BBJO
THURSDAY
Strength/Skill
Every 90 seconds for 9 minutes (3 alternating sets):
Set 1
10 Single arm Renegade Rows (5/side)
Hold Forearm Front Plank until 60 sec mark
Workout Of The Day
Every 2:30 x 8 sets (alternating 4 each)
Set 1: Max Cal Row until 90 sec mark
Set 2: 200ft DB Farmers Carry – (22.5/15kg)
AMRAP Rope Climbs until 90 sec mark
Scoring Reps (higher is better)
FRIDAY
Strength/Skill
Within 10 minutes:
3 Push Presses
*Find a 3RM with a 3-second pause at the bottom of the dip for each rep.
Workout Of The Day
4 sets:
2 minute AMRAP
40 Double unders
10 Shoulder to Overheads @ (43/30kg)
AMRAP Hand Release Push-ups in time remaining
–rest 1 minute between sets–
H Y R O X
4 MINS WORK / 2 MINS REST FOR 6 SETS
Set 1:
20 Meter Sled Push for Speed 90/70/50KG
10/7 Calories SkiErg
Set 2:
50 Meter Farmer Carry for speed 24/16KG
10/7 Calorie Assault Bike
Set 3:
20 Meter Sandbag Lunge
10/7 Cal Row
10 Meters on any station = 1 Rep
SATURDAY (HYROX TEAM OF 2)
0 – 12 Mins
for time:
400M Partner Run
200M Partner Farmer Carry (3 KBs)
400M Partner Run
12 – 24 Mins
for time
800/700M Row (Shared)
60 Burpees over Rower (Shared)
24 – 36 Mins
for time
400M Partner Run
200M Partner Farmer Carry (3 KBs)
400M Partner Run
SCALED:
200m run
100m Farmer Carry
40 Burpees over rower
