MONDAY
Strength/Skill
Within 10 minutes:
Find a 1 RM Back Squat with 3 sec pause in the Bottom
Workout Of The Day
3 sets:
3 Minute AMRAP
16/12 Cal Row
10 Front Squats @ (60/43kg)
AMRAP Burpee Box Jump Overs – 24/20″” – step down
-Rest 1 minute between sets-
H Y R O X
Run Club #14
Advanced
In Teams of 2:
8 Rounds (4 Rounds each)
400 Meter Run @ “Hard” Pace
200 Meter Run @ “Float” Pace
200 Meter Run @ “Hard” Pace
DISTANCE TOTAL EACH: 3,200M
Intermediate
In Teams of 2:
8 Rounds (4 Rounds each)
300 Meter Run @ “Hard” Pace
100 Meter Run @ “Float” Pace
100 Meter Run @ “Hard” Pace
DISTANCE TOTAL EACH: 2,000M
Beginner
In Teams of 2:
8 Rounds (4 Rounds each)
200 Meter Run @ “Hard” Pace
100 Meter Run @ “Float” Pace
100 Meter Run @ “Hard” Pace
DISTANCE TOTAL EACH: 1600M
TUESDAY
Strength/Skill
Every 90 seconds for 9 minutes (3 alternating rounds):
Set 1: 0:00 – 1:30
10 Banded Bicep Curls (21X1 tempo)
Set 2: 1:30 – 3:00
10 Single Arm Banded Tricep Pushdowns/side
Workout Of The Day
3 Rounds for Time:
30/21 Cal Echo Bike
25 Hand Release Push-ups
15 Strict Pull-ups
WEDNESDAY
Strength
Every 2 minutes, for 12 minutes (6 sets):
1 Power Clean
*Building to a 1RM by final set.
Workout Of The Day
Every 2:30 x 4 sets (alternating 2 sets each)
Set 1:
15 Thrusters @ (43/30kg)
AMRAP Toes to Bars until 90 second mark
Set 2:
15 Hang Power Cleans @ (43/30kg)
AMRAP Wall Walks until 90 second mark
H Y R O X
For Time:
1000m Run
30 Double KB Deadlifts 2 x 32/24kg
- Rest 1:00
400m Run
500m Ski - Rest 1:00
400m Run
30 Meter Burpee Broad Jumps - Rest 1:00
400m Run
500m Row - Rest 1:00
400m Run
50 Meter Sandbag Lunge - Rest 1:00
1000m Run
50 Wallballs 20/14lbs to 10/9ft
Time Cap – 42 minutes
THURSDAY
Strength/Skill
—
Workout Of The Day
EMOM x 40 minutes alternating:
Min 1 – 40 sec Machine @ 70-80% effort
Min 2 – 10 Box Jumps @ 24/20″ – step down
Min 3 – 40 sec Machine @ 70-80% effort
Min 4 – 10 Line Facing Burpees
Min 5 – 40 sec Machine @ 70-80% effort
Min 6 – 16 Bodyweight Reverse Lunge (8/side)
Min 7 – 40 sec Machine @ 70-80% effort
Min 8 – 30 sec Straight Arm Front Plank
GYMNASTICS
Bar Muscle Up Skills + Drills!
FRIDAY
Strength/Skill
Within 10 minutes:
3 Push Presses @ Max Load
*Find a 3 RM in 10 minutes with NO pause on this test.
Workout Of The Day
14 Minute AMRAP:
80 Double Unders
40 Air Squats
20 CTB Pull-ups
Top score – 3+ Rounds
Minimal goal – 2 Rounds
H Y R O X
Each for time:
Row 1000m
Ski 1000m
Echo Bike 50/35 Calories
SATURDAY
HYROX Teams of 2:
As Many Calories as possible in 10 minutes:
Echo Bike for calories
–rest 2 minutes before Part 2–
As Many Rounds and Reps as possible in 10 minutes:
30 Meter Burpee Broad Jumps
200 Meter Partner Run
30 Air Squats
*BBJ and Air Squats are shared, runs are together
Rest 2 mins
As Many Calories as possible in 10 minutes:
Row for calories
Partners may alternate on the machines whenever they want.
