Strength/Skill
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Workout Of The Day
3 sets:
5 Minute AMRAP:
30/24 Cal Row
30 Single DB Box Step ups @ (22.5/15kg) to 24/20″
30 Box Jumps – step down
AMRAP Single Arm DB Devil’s Press in time remaining
–Rest 2 Minutes between sets–
H Y R O X
“Run Club” Week 4
Advanced
4 Sets:
400M Run @ (5-7 Seconds Slower than Week 3 AVG Pace)
400M Run @ “STEADY” Pace
200M Run AFAP
3 Minute Walk between sets
TOTAL DISTANCE: 4,000M
Intermediate
4 Sets:
300M Run @ (5-7s slower than AVG Pace from week 3)
300M Run @ “STEADY” Pace
100M Run AFAP
3 Minute Walk between sets
TOTAL DISTANCE: 2,800M
Beginner
4 Sets:
200M Run @ (10-20s slower than Week 3 AVG Pace)
200M Run @ “STEADY” Pace
100M Run AFAP
3 Minute Walk between sets
TOTAL DISTANCE: 2,000M
TUESDAY
Strength/Skill
Every 2:30 for 10 minutes (4 rounds):
3 Overhead Squats
Max Strict Chest-to-Bar Pull-Ups
Workout Of The Day
4 Rounds for Time:
16 Toes to Bars
12 Hang Power Snatches @ 43/30kg
8 Overhead Squats @ 43/30kg
Time Cap: 15 minutes
WEDNESDAY
Strength
Every 90 seconds for 12 minutes (4 alternating sets):
Set 1: 5-8 Strict Ring Dips
Ring Support Hold for Max Duration
Set 2: 5 Plate Windmills (2111 tempo)
Workout Of The Day
24-18-12 Reps for Time, with Buy In and Cash Out:
Buy In:
Echo Bike 40/32 calories
Then 24-18-12 Reps of:
Deadlift @ 60/43kg
T Push-Up
Cash Out:
Echo Bike 40/32 calories
Time Cap: 13 minutes
H Y R O X
6 Rounds, For Time:
400 Meter Run
500/400 Meter Row
‘X’ Movement
‘X’ :
Rounds: 1, 3 and 5 = 12 Burpees over the rower
Rounds 2, 4 and 6: = 20 Meter Sled Push 135/102KG
Time cap: 35 Minutes
Adv: Sub 30 Mins
THURSDAY
Strength/Skill
Every 2 Minutes x 4 sets:
20 sec AMRAP Double DB Front Rack Reverse Lunge
-Rest 10 sec-
20 sec AMRAP Dumbbell Strict Press
–Rest remainder of the interval–
Workout Of The Day
In Teams of 2:
20 minute AMRAP:
P1 – Run 400m while P2 Holds 1 KB off ground in any way
P2 – Run 400m while P1 Holds 1 KB off ground in any way
P1 – 20 American KB Swing while P2 holds Forearm Front Plank
P2 – 20 American KB Swing while P1 holds Forearm Front Plank
*KB weight @ (24/16kg)
FRIDAY
Strength/Skill
Every 90 seconds, for 9 minutes (6 sets):
2x Power Clean + Split Jerks @ 75-85%
*Drop and reset between each rep.
Workout Of The Day
For Time:
9 Burpee Box Jump-Overs 24/20 inches
15 Barbell Thrusters @ 43/30kg
27 Chest-to-Bar Pull-Ups
15 Barbell Thrusters @ 43/30KG
9 Burpee Box Jump-Overs 24/20 inches
H Y R O X
PART A:
:20 Seconds Work / 1:40 Rest for 6 Total Rounds:
Ski-Erg Meters
Echo or Assault Calories
Row Meters
list all scores in notes
PART B:
5 Sets, each set for time:
6 Burpee Shuttle Runs (1=8 Meters)
16/12 Calorie echo or assault bike
16 Jump Squats
6 Burpee Shuttle Runs (1=8 Meters)
rest exactly 90 seconds between rounds
*Goal is less than 10% fall off in sets*
SATURDAY
HYROX. In Teams of 2:
Buy In:
1,000m/850m Row (Shared)
5 Minute time cap
into
4 Rounds:
40 Rainbow Wallballs (Both Partners)
P1: 200m Run
P2: 20 Meter Broad Jumps
Then Switch
TOTAL TIME CAP: 32 MINUTES
