Strength/Skill

Every 3:00 x 4 sets:
Squat Clean and Jerk

Set 1- 3 @ 75%
Set 2- 3 @ 78%
Set 3- 2 @ 82%
Set 4- 2 @ 82-85%

*Drop and reset between. Adjust down by ~3% if needed to ensure consistent technique throughout

Workout Of The Day

10 minute AMRAP
500/400m Row
10 Deadlifts – 225/155 (102/70kg)

Top Scores – 4+ Rounds
Minimum Goal – 3 Rounds

H Y R O X

TUESDAY

Strength/Skill

2 sets
3 min AMRAP:
100ft DB Farmer’s Carry – 22.5/15kg
6-12 TTB
–Rest 1 min between sets–

*Choose a number on TTB that you can maintain unbroken through at least the first AMRAP. Your score is the amount of TTB in total.

Workout Of The Day

3 Rounds for Time:
20 Single DB Box Step Ups – 50/35lbs (22.5/15kg) to 24/20″” – held anyway
12 CTB Pull ups
20 Single DB Goblet Lunge in place
6 Bar Muscle Ups

Time Cap – 20 min
Top Scores – 14 min

WEDNESDAY

Strength

Workout Of The Day

Every 6 minutes x 4 sets
400m Run
directly into AMRAP until 4 min mark
12 Single arm KB Hang Clean – 53/35lbs (24/16kg)
36 Double Unders

Top Scores – 2 Rounds per AMRAP
Minimum Goal – 1+ Rounds per AMRAP

H Y R O X

THURSDAY

Strength/Skill

Every 3:00 x 3 sets:
3 High hang Squat Snatches @ RPE 7-8 across

Workout Of The DaY

For Time
11-10-9-8-7-6-5-4-3-2-1
Wallballs – 20/14lbs (9/6kg) to 10/9ft
Box Jump Overs – 24/20″ – step down

*Advanced Use a heavier wallball if you have access

Time Cap – 12 min
Top Scores – 7 min

FRIDAY

Strength/Skill

Advanced:
Every 3:00 x 4 sets
3 Weighted Strict Pull-ups
5 Bodyweight Strict Pull-ups
15 Feet elevated Ring Rows

*Cap @ 2 min on each set. Sets do not have to be unbroken. Choose a weight that can be done unbroken in set 1

Workout Of The Day

Every 90 sec x 10 sets
Set 1:
12/9 Cal Echo Bike

Set 2:
12 Burpees to 6″ Touch

Time Cap – 60 sec on each round
Top Scores – None, focus on effort

H Y R O X

SATURDAY

HYROX PAIRS – SURPRISE