MONDAY
Strength/Skill
Workout Of The Day
??? Holiday Workout
H Y R O X
Advanced/Intermediate:
8-10 sets:
Run 500m @ 5k pace/effort
Walk/Rest 1 min b/t sets
*5000m total
Beginner:
Every 4 min x 6-8 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 2:30 x 5 sets:
5 Bench Press @ 70-80%
Workout Of The Day
5 Rounds for time
8 Hang Power Cleans – 43/30kg
10 Lateral Burpees Over Bar
12 V-ups
Rest 30 sec between rounds
Time Cap – 14 min
Top Scores – 10 min
Advanced – 52/39kg
Target – goal is to push the pace on each round come out hot
WEDNESDAY
Strength
Every 2:30 x 6 sets:
2 Squat Snatches
*Start @ 75% and build across sets to no more than 85%
Workout Of The Day
14 minute AMRAP
200m Run
30 Air Squats
60 Double Unders
30 Alternating Box Step ups – 24/20″ (bodyweight)
Top Scores – 3+ Rounds
Minimum Goal – 2 Rounds
Scaled: 60 Single Unders
H Y R O X
Every 6 min x 5
Station 1:
Run 800m
AMRAP Ski Erg Distance until 5 min mark
Station 2:
Run 800m
AMRAP Sled Push Distance until 5 min mark
@ 150/100kgs
Station 3:
Run 800m
AMRAP Farmer Carry Distance until 5 min mark
Station 4:
Run 800m
AMRAP Sandbag Lunges Distance until 5 min mark
Station 5:
Run 800m
AMRAP Burpee Broad Jump Distance until 5 min mark
*4 minute Time Cap on all runs, so adjust distance as needed
-Score run split times
THURSDAY
Strength/Skill
Workout Of The DaY
5 sets
30 sec Echo @ target effort
30 sec Echo @ initial test pace or slightly slower
30 sec Echo @ target effort
30 sec Rest
– Rest 3 minutes – Switch machines
5 sets
30 sec Row @ target effort
30 sec Row @ initial test pace or slightly slower
30 sec Row @ target effort
30 sec Rest
– Rest 3 minutes – Switch machines
5 sets
30 sec Ski @ target effort
30 sec Ski @ initial test pace or slightly slower
30 sec Ski @ target effort
30 sec Rest
Scaled/Beginner: None
FRIDAY
Strength/Skill
Every 3:00 x 4 sets
Hand Release Deadlift – 6,6,4,4 @ 70,73,78,82%
*Building across sets.
Strict TTB x 5-10 reps
Workout Of The Day
Every 6:00 x 3 sets
30/24 Cal Row
30 Wallballs – 20/14lbs to 10/9ft
AMRAP Handstand walk until 4 minute mark
*HSW = 6m lengths – 3m minimum UB.
*Every 3m =1 rep
*Score is total reps, including buy-in
Top Scores – 5+ reps of HSW each round (15m+)
Minimum Goal – Complete buy in by 3 min mark
H Y R O X
Elite/RX+ Option:
1,000m Row
500m Run
50 Deadlifts @ 60/40kgs
500m Run or Row
75 Wallballs @ 20/14lbs
500m Run or Row
40 Burpees
Cap: 30 minutes
SATURDAY
In Teams of 2
22 min AMRAP
36 Single DB Hang Snatch – 50/35lbs (22.5/15kg)
24 Box Jumps – 24/20″ Step down
12 Bar muscle ups
400m DB Carry – 50/35lbs (22.5/15kg)
*Split reps in any way. Both partners must go on the carry together but only one needs to carry at a time. DB can be carried in any way and switched between partners at any time
Top Scores – 3+ Rounds
Minimum Goal – 2 Rounds + Snatches
