MONDAY
Strength/Skill
Every 2:30, for 12:30 (5 sets):
Hang Power Clean
Set 1 – 5 reps
Set 2 – 4 reps
Set 3 – 3 reps
Set 4 – 2 reps
Set 5 – 1 rep
Workout Of The Day
For Time:
Echo Bike 2000/1600 meters
30 Deadlifts @ 60/43KG
Echo Bike 1600/1200 meters
20 Deadlifts @ 84/57KG
Echo Bike 800/600 meters
10 Deadlifts @ 100/70KG
Time Cap: 14 minutes
H Y R O X
“Run Club” – Week 6
Advanced
Every 9 Minutes for 3 Rounds:
1400/1200/1000 Meter Run
Bike @ Easy Pace until 8 Minute Mark
TOTAL DISTANCE: 3,600M
Intermediate
Every 9 Minutes for 3 Rounds:
1200/1000/800 Meter Run
Bike @ Easy Pace until 8 Minute Mark
TOTAL DISANCE: 3,000M
Beginner
Every 9 Minutes for 3 Rounds:
1000/800/600 Meter Run
Bike @ Easy Pace until 8 Minute Mark
TOTAL DISTANCE: 2,400M
TUESDAY
Strength/Skill
Every 2 minutes, for 8 minutes (4 sets):
Max Front Squats @ 70%
*AMRAP (-2) each set.
Workout Of The Day
For time – Partition In Any Way:
40 Handstand Push-Ups – Any style
60 Medball Abmat Sit Ups @ 20/14lbs
120 Wall Balls @ 20/14lbs to 10/9ft
Time Cap: 15 minutes
WEDNESDAY
Strength
As Many Rounds and Reps as possible in 6 minutes:
10 Ring Rows
Ring Support Hold for 20 seconds
Workout Of The Day
30-20-10 Reps for Time:
Alternating Dumbbell Hang Power Snatch @ 22.5/15KG
Chest-to-Bar Pull-Up
Time Cap: 10 minutes
H Y R O X
10 Rounds, for time
200 Meter Run
100M Farmer Carry 32/24KG
30 Meter Burpee Broad Jump
30 Meter Bodyweight Lunges
Time Cap: 35 Minutes
THURSDAY
Strength/Skill
Every 90 seconds for 12 minutes (4 alternating sets):
Set 1: 5 Split Stance Romanian Deadlifts (2111 tempo)
Set 2: 5 Half Kneeling Banded Chops (31X1 tempo)
*5/side for both movements.
Workout Of The Day
Every 2 Minutes x 10 sets (5 sets each)
Set 1:
60 Double unders
AMRAP KB Farmers Carry until 90 Sec mark @ (24/16kg)
Set 2:
12 Box Jumps – 24/20″ – step down
AMRAP Wall Walks until 90 Sec mark
FRIDAY
Strength/Skill
Every 90 seconds for 9 minutes (3 alternating sets):
Set 1: 2-3 Ring Swing Hip Drives
Set 2: 2-4 Jumping Ring Muscle-Ups
*Drop and reset between swings for ring pull to shoulders.
OR
very 90 seconds for 9 minutes (3 alternating sets):
Set 1: 2-3 Ring Swing Hip Drives
Set 2: 2-4 Jumping Ring Muscle-Ups
*Drop and reset between swings for ring pull to shoulders.
Workout Of The Day
On a Running clock: Minute 0-6
6 Minute AMRAP:
3-6-9-12… Overhead squats @ (43/30kg)
1-2-3-4… Ring muscle ups (up by 1’s)
–rest 1 minute before Part 2–
Minutes 7-13
Within 6 minutes:
2 Overhead Squats @ Max Load
*Build to 2RM OHS from the floor.
*Masters RX- (34/25kg)
SATURDAY
HYROX SIMULATION
FLOW:
8 x 1KM Runs (Scale to 400-800m)
after each station, respectively:
– Ski 1K
– Sled Push 50M
– 40 KB Deadlifts
– Burpee Broad Jump 80M
– 1K Row
– 200M Farmer. Carry
– 100M Sandbag Lunges
– 100 Wallballs
*Can be done as a pair running at same time and sharing work on stations
*Or as a RELAY TEAM OF 4
