MOnday
Strength/Skill
Every 2:00 x 4 sets
6-10 Tall Kneeling DB Arnold Presses
*If you hit 10 reps on any set build for the next set
6-8/side Plank Shoulder Taps with 1 sec pause on each
*Perform both movement in the same 2 minute window
Workout Of The Day
4 sets:
3 minute AMRAP
12/10 Cal Row
15 Push ups
20 Air Squats
–Rest 1 minute–
*Pick up where you left off
Top Scores – 8 Rounds
Minimum Goal – 5 Rounds
H Y R O X
6-8 sets:
Run 500m @ 5k pace/effort
Walk/Rest 1 min b/t sets
*4000m total
Beginner:
Every 4 min x 5-6 sets:
Run/Walk 2:30 at a steady pace/easy effort
*If unsure of 5k pace, choose a pace/effort that you could sustain for 20-25 minutes or around a 8-8.5/10 RPE
*If you aren’t acclimated to this volume of running, be ok with cutting sets down as needed
TUESDAY
Strength/Skill
Every 3:00 x 3 sets
10 sec Band Assisted Chest to Bar Isometric Hold
*Perform Supinated Chest to bar isometric hold with band assist or none.
Rest 15 sec
8-12 Pronated Barbell Bent Over Rows
*If you hit the top end range increase load for next set
Workout Of The Day
For time
30 Double DB Power Cleans – 22.5/15kg
30 Abmat Sit Ups
30 Pull ups
– Rest 3 minutes –
15 Double DB Snatch – 22.5/15kg
30 Abmat Sit ups
15 CTB Pull ups
Time Cap – 15 min
Top Scores – 10 min
WEDNESDAY
Strength
Every 45 sec x 12 sets
1 Squat Snatch @ ~50% 1RM
*Should be light and repeatable to focus on technique and speed
Workout Of The Day
18 minute AMRAP:
200m Run
30 Bodyweight Lunge Steps
15 Burpee Box Jump Overs – 24/20″ – step down
*Lunges can be walking or forward in place
Top Scores – 6 Rounds
Minimum Goal – 4 Rounds + Run
H Y R O X
In Teams of 2:
25 min AMRAP:
500m Run
500m Ski Erg
500m Run
50ft Sled Push
500m Run
50ft Sled Pull
500m Run
150ft Burpee Broad Jumps
*All runs are performed together. Cannot start on the next movement until both partners complete the run. Split all other movements as desired
THURSDAY
Strength/Skill
Workout Of The DaY
EMOM x 28:
1 – AMRAP Echo Bike cals
2 – AMRAP Row cals
3 – AMRAP Ski cals
4 – Rest
*Score is total calories. Keep track of score for each machine of each round. Also track your average calories completed & average cal/hr pace for each machine for future use on progressions.
FRIDAY
Strength/Skill
Every 4 minutes x 3 sets
5 Back squat x 5 reps @ 60-70%
Rest 60 sec
4 Vertical Jumps to Wall (2/side)
*Reset between reps. Focus on reaching max power/height on each jump. Can jump to any target.
Workout Of The Day
10 Rounds for time:
3 Cleans – 185/125lbs (84/57kg)
15 Wallballs – 20/14lb (9/6kg) to 10/9ft target
30 Double Unders
Time Cap – 20 min
Top Scores – 17 min
Masters – 165/110lb (75/50kg)
Advanced – 225/155lb (102/70kg)
H Y R O X
AMRAP 10
12 Deadlifts @ 80/60kgs
12 DB Floor Press @ 22.5/15kgs
Rest 3:00
AMRAP 10
20 Wallballs @ 20/14lbs
10/8 Cal Airbike
-Pace well enough that everything can be done in no more than 2 sets
SATURDAY
HYROX PAIRS
