Strength/Skill
On a 3 minute clock:
1 Set of 6-8 Reps:
RDL’s
Deadlifts
Hang Muscle Cleans
Front Rack Elbow Pumps
Hang Power Cleans
Hang Squat Cleans
-rest 1 Minute before Part 2-
EMOM 5:
1-2 Hang Cleans, start at ~50% and build to opening weight (~75-80%)
– Rest 1 minute before Part 3-
EMOM 5:
1-3 Shoulder Press, start with an empty bar and build to opening weight (~75-80%)
Workout Of The Day
On a 23 minute Clock
0-5 minutes:
Find a 1RM Strict Press
– 1 Min Transition into Part 2-
6-11 minutes:
Find a 1RM Hang Clean – any style
– 1 Min Transition into Part 3-
12-17 minutes
Find a max Chin over bar hold – pronated grip immediately at the 12 minute mark.
– 1 Min Transition into Part 4-
18-23 Minutes
5 minute AMRAP:
6 DB box step overs – 50/35lb (22.5/15kg) @ 20″ – DB’s held at sides
6 Double DB ground to OH @ 50/35lb (22.5/15kg)
*Does not have to pass through a clean. Snatch is allowed. One head of each DB touches the floor.
*Must use same bar. Bar can start pre-loaded. Minimum 1lb (.5kg) total weight jumps
H Y R O X
For Distance in 35:00:
600m Run @ RPE 6/10
Rest 1:00
800m Run @ RPE 6.5/10
Rest 1:00
1000m Run @ RPE 7/10
Rest 2:00
Then repeat in reverse:
1000m Run @ RPE 7/10
Rest 1:00
800m Run @ RPE 6.5/10
Rest 1:00
600m Run @ RPE 6/10
TUESDAY
Strength/Skill
7 Minute AMRAP:
2 Wall Walk
4 Strict Pull-Ups
Level 1
7 minute AMRAP
2 Incline Wall Walks
4 Supinated Inverted Chest To Bar Rows
Workout Of The Day
Every 2 minute x 10 Sets (alt. 5 sets each)
Set 1: 90 sec Max Cal Echo Bike
Set 2: 90 sec AMRAP:
8 Bodyweight Walking Lunges
8 HSPU’s – Any style
Top Scores – None, focus on effort
WEDNESDAY
Strength
On a 10 minute Running Clock
0-2 minutes:
Max Freestanding Handstand Hold in 4ftx4ft box – As many attempts allowed for the largest unbroken hold.
*Max is 120 seconds.
-1 Minute Transition into Part 2-
3-5 minutes:
AMRAP Unbroken Sets:
5 Double-Unders
10 Double-Unders
15 Double-Unders
20 Double-Unders
25 Double-Unders
…etc
*Each round must be unbroken. Each unbroken round completed = 10 points. ie. If you complete the rounds of 5,10,15, but fail the 20 and are capped, your score is 30 points because you only complete 3 unbroken rounds.
-2 Minute Transition into Part 2-
7-10 minutes:
Max Unbroken Toes to Bar Attempt
Gymnastics Skills Gauntlet Level 1
10 minute Clock:
Minutes 0-2:
Max Wall-Facing Handstand Hold / Forearm Front Plank Hold
–1 minute Transition–
Minutes 3-5:
AMRAP Sets of Unbroken Single Unders
5,10,15,20,25, etc… *Each unbroken round completed = 10 points.
–1 minute Transition–
Minutes 7-10:
Max Sit-Ups / Unbroken Hanging Knee Raises
Workout Of The Day
For time:
Row 500m
H Y R O X
STATION 1: 800m Run
Goal Time: 3:30–4:30
Scaled: 600m
Beginner: 400m
Effort: RPE 8
STATION 2: 40m Sled Pull + Max Burpees until 4:30
Rest: Last :30 of the interval
HYROX Sled Pull Weights:
RX: 103kg/78kg (sled + weight)
Scaled: Men 60–80kg / 40–55kg
Beginner: Sled or very light plates (20–30kg)
THURSDAY
Strength/Skill
Every 2 minute x 3 sets:
20 sec AMRAP Suitcase DB Farmer Carry/side
20 sec AMRAP/side Side Plank Arch Ups
Workout Of The DaY
Every 3 minutes x 4 sets
200m Run
8 Deadlifts @ 155/105lbs (70/47kg)
6 Hang Power Cleans
4 Shoulder to Overheads
*Goal – negative splits
Top Scores – None, focus on proper pacing
Masters RX: 135/95lbs (61/43kg)
Scaled: 95/65lbs (43/30kg)
FRIDAY
Strength/Skill
15 Minute AMRAP:
18 Wallballs – 20/14lb (9/6kg),10/9ft
16 Box Jumps – 24/20inch
12 Line Facing Burpees
*Step up/down allowed on box jumps, rebounding not allowed
*Masters 55+ – 35/20lb, 20” box for all, 14/10lb,10/9ft target
Top Scores – 6 Rounds
Minimum Goal – 3 Rounds
Workout Of The Day
H Y R O X
For Time
600m Run
50m Sled Pull
600m Run
600m Ski
600m Run
40m Burpee Broad Jumps
600m Run
600m Row
600m Run
50 Wall Balls (20/14lbs)
Cap: 38:00
