MONDAY
Strength/Skill
3 sets:
2 minute AMRAP:
4 Pistols/side or Single Leg Squat Variation
4 Deadlifts @ 124/83KG
-Rest 2 min between sets-
Workout Of The Day
For Time:
21 Lateral Burpees over the Barbell
21 Barbell Thrusters @ 43/30KG
9 Lateral Burpees over Barbell
9 Overhead Squats @ 43/30KG
9 Lateral Burpees over Barbell
21 Deadlifts @ 43/30KG
21 Lateral Burpees over Barbell
Time Cap: 12 minutes
TUESDAY
Strength/Skill
Every minute for 6 minutes (3 rounds):
Minute 1: 5 Top To Bottom Handstand Pushup Kips
Minute 2: 5 Bottom To Top Kipping Handstand push-ups
*kick down between each rep for both movements.
*Choose either the Intermediate/Advanced or the Beginner option based on skill level
Workout Of The Day
As Many Rounds and Reps as possible in 16 minutes:
4 Kipping Handstand Push-Ups
8 Box Jump Overs 24/20 inches
12 Kettlebell Swings @ 24/16KG
*Step down each rep for box jump overs.
*Every 4 rounds completed, perform 16 KB Goblet Box Step Overs before the next round
WEDNESDAY
Strength
Within 12 minutes:
3 Squat Cleans @ Max Load
*Squat Clean Retest: Find a 3 Rep Max
Workout Of The Day
For Max Reps:
3 min AMRAP: Toes to Bars
-Rest 1:00-
3 min AMRAP: Power Clean/Jerks (43/30 kg)
-Rest 1:00-
2 min AMRAP: Knees to Elbow
-Rest 1:00-
2 min AMRAP: Hang Power Clean/Jerks (43/30 kg)
*13 min total time
H Y R O X
For time:
200 Meter Run
24/18 Calorie Echo Bike
10 Meter Burpee Broad Jump
– 1 minute rest –
400 Meter Run
32/26 Calorie Echo Bike
20 Meter Burpee Broad Jumps
-1 minute rest –
800 Meter Run
40/32 Calorie Echo Bike
30 Meter Burpee Broad Jumps
Time cap: 32 Minutes
THURSDAY
Strength/Skill
—
Workout Of The Day
Every 8 min x 3 sets:
16/13 Cal Row
16 Wall Balls @ 20/14 lbs to 10/9 ft
AMRAP Row Calories until 6 minute Mark
Top Scores – 80/60 Cals per round
Minimum Goal – 3:30 of rowing each round
FRIDAY
Strength/Skill
Every 2:30, for 7:30 (3 sets):
3 Back Squats @ 80-90%
Workout Of The Day
10 Rounds for Time:
18 Double-Unders
6 Alternating Dumbbell Reverse Lunges @ 22.5/15KG
18 Double-Unders
Rest for 30 seconds
Time Cap: 16 minutes
SATURDAY (HYROX TEAMS OF 2)
For Time OR Reps:
4 Minutes ON / 1 Minute OFF (with the last Round being 5 Minutes) for 4 Rounds
400M Partner Run
20 Meter Burpee Broad Jumps (10 Meters each)
Max Calorie Row in remaining time
*Once 150/120 calories row are completed, you are finished.
SCALED:
200m Partner Run
20m Burpee broad Jumps
120/90 calorie row OR 100/80 Calorie row
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