Strength/Skill
As Many Rounds and Reps as possible in 10 minutes:
10 Shoulder Presses @ 43/30KG
10 Strict Pull-Ups
Workout Of The Day
5 Rounds for Time:
Run 400 meters
15 Burpees to Target 6 inches
H Y R O X
“Run Club” Week 5
Advanced
5 Rounds of:
1,000M Run @ 10s slower than Average 400M Run from weeks 3+4.
Rest/Walk 2:30 b/t sets
TOTAL DISTANCE: 5,000M
Intermediate
5 Sets of:
800M Run @ 10s Slower than average 400M Run from weeks 3+4.
Rest/Walk 2:30 b/t sets
TOTAL DISTANCE: 4,000M
Beginner
4 Sets:
400-600M Run @ RPE 7
Rest/Walk 2:30 b/t sets
TOTAL DISTANCE: 1600-2400
TUESDAY
Strength/Skill
Every 2 minutes, for 8 minutes (4 sets):
1 Snatch + 4 Overhead Squats @ 65-75%
Workout Of The Day
As Many Rounds and Reps as possible in 9 minutes:
8 Toes to Bars
4 Power Cleans @ 60/43KG
2 Barbell Thrusters 60/43KG
WEDNESDAY
Strength
Every 2 minutes for 8 minutes (4 rounds):
2 Hand Release Deadlifts
Workout Of The Day
Every 4:00 x 4 sets:
24 Double Unders
12 Chest to Bar Pull-Ups
24 Double Unders
12 Single arm DB Hang Clean + Split Jerk @ (22.5/15kg) – 6/side not alternating
*3 minutes cap on each set
H Y R O X
For Max Reps/Calories:
Every Minute On the Minute for 20 Minutes:
Bike for calories
Row for calories
Wallballs 20/14 lbs for reps
Rest
*Score = Total Reps
THURSDAY
Strength/Skill
—
Workout Of The Day
With a Partner – For Max Cals:
8 sets
P1 – Row x :90 while P2 – Echo Bike x :90
-Rest :30-
P1 – Echo Bike x :90 while P2 Row x :90
-Rest :30-
Time Cap: 32 minutes
*Top Scores – 750/650 total cals (both machines combined)
FRIDAY
Strength/Skill
Every 2 minutes for 8 minutes (2 alternating sets):
Set 1: Headstand Hold on Wall s for 30-60 seconds
Set 2: 8-12 Pike Position Shoulder Taps
or
Every 2 minutes for 8 minutes (2 alternating sets):
Set 1: 3-5 Top To Bottom Handstand Pushup Kips
Set 2: 3 Handstand Walk into Walls
Workout Of The Day
12 Minute AMRAP:
3 Rounds
5 Wall Walks
10 Box Jump Overs @ 24/20″
..into…
2 Rounds
12 HSPU (any style)
12 Dual DB Box Step-ups @ (22.5/15kg), 20″ for everyone
…into…
1 Round
30 Meter Handstand walk
30 Meter Double DB Front rack Walking Lunges @ (22.5/15kg)
H Y R O X
Every 2 minutes for 12 sets
Sets 1, 2, 3 and 4:
200M Row for time
Sets 5, 6, 7, 8:
200M Ski-Erg for time
Sets 9, 10, 11, 12:
20m Burpee Broad Jump / 20m SB Lunge
Advanced:
250m Row + Ski
30m BBJ + 30M SB Lunge
SATURDAY
As Many Rounds and Reps as possible in 22 minutes:
12 Power Snatches @ 35/25KG
12 Wall Ball Shots 10/9 feet @ 20/14 lbs
6 Burpee Pull-Ups
*Partners alternate each movement
