Strength/Skill
Every 3:00 x 4 sets:
Squat Clean and Jerk
Set 1: 2 @ 83%
Set 2: 2 @ 86%
Set 3: 1-2 @ 90%
Set 4: 1-2 @ 90-95%
*Drop and reset between. Adjust down by ~3-5% if needed to ensure consistent technique throughout.
Workout Of The Day
Every 3:00 x 4 sets:
6 DB Power Cleans – 50/35lbs (22.5/15kg) per hand
8 DB Shoulder to Overhead
10 DB Front Squats
AMRAP Lateral Burpees Over Single DB until 2:00 Mark
*Final set work to 3:00 mark
H Y R O X
AMRAP 30
400m Run (easy)
10 Wallballs @ 20/14lbs
60m Farmer Carry @ 24/16kg (inside)
TUESDAY
Strength/Skill
TTB Retest
1 set x AMRAP unbroken TTB
Workout Of The Day
20 minute AMRAP:
2 Hanging Knee Raises + 2 Knees to Elbow + 2 Toes to Bar
60 sec Wall Sit
2 Hanging Knee Raises + 2 Knees to Elbow + 2 Toes to Bar
60 sec Plank on Hands
2 Hanging Knee Raises + 2 Knees to Elbow + 2 Toes to Bar
60 sec Passive Hang
*Advanced must perform hanging complex unbroken
WEDNESDAY
Strength
Box Jump Overs Technique Training
Workout Of The Day
3 Rounds for Time
500 meter Row
12 Deadlifts – 225/155lbs (102/70kg)
21 Box Jump Overs – 24/20″ – step down required
H Y R O X
Complete 2 Rounds:
1km Run
16 Walking Lunges
1km Row
16 Walking Lunges
1km Ski
16 Walking Lunges
2km Bike
16 Walking Lunges
Rest as needed after any effort—no allocated rest, but focus on continuous, good-paced work.
All efforts performed at Zone 2/3 (comfortably hard, steady, not breathless; athletes should be able to say a short sentence while working). Scale distance for beginners as needed. 800, 600, 400 are good options
THURSDAY
Strength/Skill
Advanced:
Every 4:00 x 3 sets
3 Weighted Strict Pull-ups
5 Bodyweight Strict Pull-ups
20 Feet elevated Ring Rows
Intermediate:
Every 4:00 x 3 sets
5 Bodyweight Strict Pull-ups
8 Banded Strict Pull-ups
20 Ring Rows
Beginner:
Every 4:00 x 3 sets
5 Banded Strict Pull-ups
8 Seated Banded Lat Pulldowns
20 Ring Rows
Workout Of The DaY
For time:
Run 800m
Rest 1 min
50 Double Unders
Run 400m w/ odd object – 50/35lbs (22.5/15kg)
50 Double Unders
Rest 1 min
Run 800m
Time Cap – 18 min
Top Scores – 14 min
*Odd Object can be – DB, Plate, KB, Sandbag…etc
FRIDAY
Strength/Skill
Every :90 x 6 sets:
1 Squat Snatch
*Building from RPE 6 to RPE 8-9. This is NOT a 1RM but should be a tough, technical single
Workout Of The Day
3 Rounds for Max Reps:
60 sec AMRAP Shoulder to OH – 115/75lbs (52/34kg)
60 sec AMRAP Echo Bike Calories or Row Calories
60 sec AMRAP Power Cleans – 115/75lbs (52/34kg)
60 sec AMRAP Wallballs – 20/14lbs, 10/9ft
Rest 1 minute
H Y R O X
3:00 ON / 1:00 OFF x 3
RX
1. 400m run
2. 30 Wallballs @ 20/14lbs + 10 Power Bag Lunges @ 20/10kgs
3. 100m Farmer Carry @ 24/16kgs
Scaled
300m run
30 Wallballs @ 14/10lbs + 8 Power Bag Lunges (lighter bag or bodyweight)
100m Farmer Carry @ 16/12kgs
Beginner
200m run
20 Wallballs @ 3kg + 6 Bodyweight Lunges
100m Farmer Carry @ 8kgs
Score – total distance run (will be automatically calculated for you)
SATURDAY
HYROX PAIRS
