Strength/Skill
Every 90 seconds, for 6 minutes (4 sets):
5 Weighted Pull-Ups
*Similar efforts/ loads across all sets.
Every minute, for 5 minutes (5 sets):
Max Inverted Rows for 30 seconds
*Pull to Chest on every rep.
*Advanced- Feet Elevated on Box
Workout Of The Day
Every 4 min x 4 sets Alternating (2 sets each)
Set 1:
Run 400m
AMRAP Double DB Box Step Ups Until 3 min Mark (24/20″ box) (22.5/15kg) per hand)
Set 2:
20/18 Cal Row
AMRAP Bar Muscle Ups Until 3 min Mark
H Y R O X
“Run Club” Week 1
Advanced
2 SETS:
1000 Meters Run
2 Minutes of rowing @ recovery Pace
800 Meter Run
2 Minutes of Bike @ recovery pace
600 Meter Run
3 Minutes walk @ recovery pace
Intermediate
2 SETS:
800 Meters Run
2 Minutes of rowing @ recovery Pace
600 Meter Run
2 Minutes of Bike @ recovery pace
400 Meter Run
3 Minutes walk @ recovery pace
Beginner
2 SETS:
600-800 Meters Run
2 Minutes of rowing @ recovery Pace
600 Meter Run
2 Minutes of Bike @ recovery pace
200-400 Meter Run
3 Minutes walk @ recovery pace
TUESDAY
Strength/Skill
Every 2 minutes, for 8 minutes (4 sets):
6 Back Squats
*Build to a heavy 6 reps for the day in 4 working sets – Starting around 55-60% 1RM Back Squat.
Workout Of The Day
15 Minute AMRAP:
10-20-30- etc…
Wall Balls @ 20/14lb to 10/9ft target
25-35-45- etc…
Double Unders
100ft DB Farmer Carry – 22.5/15kg) per hand between each round (Can also use KBs)
*Each set add 10 reps to Wallball & Double Unders.
*IE:
Round 1 = 10/25/100ft
Round 2 = 20/35/100ft
Round 3 = 30/45/100ft
WEDNESDAY
Strength
Every minute, for 6 minutes (6 sets):
Max Shoulder Presses for 30 seconds @ 65%
Every 90 seconds, for 6 minutes (4 sets):
3 Hand Release Deadlifts
Workout Of The Day
10 Rounds for Time:
5 Burpees over the Barbell
3 Deadlifts @ 124/83KG
5 Burpees over the Barbell
Rest 30 seconds between each round
Time Cap: 12 minutes
H Y R O X
AMRAP FOR 35 MINUTES
400 Meter Run
500 Meter Row
400 Meter Run
20 Meter Sled Push 120/90/60KG
400 Meter Run
30 Push Ups
*Top Scores aim for 3 Rounds+
*Minimum Scores aim for 2 Rounds+
Scaled:
200 Meter Run
15 Push Ups
THURSDAY
Strength/Skill
Every minute for 10 minutes (5 rounds):
Minute 1: 6-8 Counter Balance Cossack Squats
Minute 2: 6-8 Kettlebell Goblet Reverse Lunges
*6-8 reps/side for both movements.
Workout Of The Day
Every 2 minutes for 20 minutes (5 alternating sets):
Set 1: Echo Bike for 90 seconds for max calories
Set 2: Front Plank for 45 seconds
Tall Kneeling Kettlebell Front Rack Hold for 45 seconds @ 22.5/15KG
*Hold Plank on rings if able.
FRIDAY
Strength/Skill
Every 90 seconds, for 6 minutes (4 sets):
Muscle Clean + Power Clean + Squat Clean + Push Press + Push Jerk + Split Jerk
*Small increase in load each set but keep it fast and snappy. This is just a primer.
Every 90 seconds, for 6 minutes (4 sets):
1 Squat Clean and Jerk
*Building to 80% on final rep.
Workout Of The Day
TTT Throwdown #272
Every 3 Minutes x 5 sets:
15/12 Cal Row
12 Toes To Bar
AMRAP Power Clean & Jerk @ 70/47kg Until 2 Minute Mark
H Y R O X
Partner Strength Work:
Every 90 seconds for 6 Total Rounds
Partner 1:
12 each leg rear foot elevated split squats holding one DB in goblet position 22.5/15KG
While Partner 2:
30 Meter Sled Push 80-130KG (Including sled)
*Flow:
P1 Split squats, while P2 Sled Pushes (90 seconds to complete station, then swap)
WORKOUT:
Rounds 1, 3, and 5:
27/23 Cal Row + 10 Burpee Broad Jumps
Rounds 2, 4, and 6:
20/15 Cal Echo Bike + 20 Jumping Lunges
(Each Round Time Capped @ 2:15)
Scaled:
21/18 Cal Row
15/11 cal echo bike
SATURDAY
HYROX TEAMS OF 2:
For Time:
60 D-Ball Squats 40/30KG
1,000 Meter Run (Together)
60 Synchro Burpees Bar Touch
2000 Meter Row
60 D-Ball Squats 40/30KG
1,000 Meter Run (Together)
Time Cap: 40 Minutes
*D-ball Squats are shared, Runs are together, Burpees are synchro, Row is Shared.
