WOD

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/instep stetch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
barbell good mornings @unloaded bar
strength (16min)
backsquat 3/6
6 sets
3 reps @82%
90sec rest
rpe7-8
metcon (13min)
crossfit open workout 17.4
amrap 13min
55 deadlifts 100/70
55 wall balls 9/6
55cal row
55 handstand push ups
scale 60/43, 6/4, hand release push ups
#preparefortheopen
rpe8

HYROX

warm up
2sets
row/ski
down ups
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
rower pike ups
plank ups
conditioning
amrap 40min
500/400m row
10 shuttle run burpees (2x5m)
500/400m ski
20 burpees

‍

warm up
3sets
row/ski/bike
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
tuck sit hang
top of push up hold
conditioning
every 24min x3

1. 2 sets
2000/1600m row
10 complex
*2alt lunges+1 air squat

2. 2 sets
2000/1600m ski
10 shuttle run + burpee (2x5m)

3. 2 sets
5000/4000m bike
30 toes to bar

‍

warm up (4min)
2 sets
45sec on/15sec off
bike/ski
intep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
tuck sit hang
metcon (40min)
in teams of two
for time
100/75cal bike
80 double db hang power clean & jerks  22,5/15
60 toes to bar
40 double db frontsquats 22,5/15
20 double db devils press 22,5/15
10 burpee bar muscle ups
20 doiuble db devils press 22,5/15
40 double db frontsquats 22,5/15
60 toes to bar
80 double db hang power clean & jerks  22,5/15
100/75cal ski
scale 15/10, knee raises, burpee pull ups, burpee to target
#teamday
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
tuck sit hang
strength (15min)
backsquat 2/6
5 sets
4 reps @77%
90sec rest
rpe7
metcon (20min)
for time
3 rounds
6 hang power cleans 50/35
12 wall balls 9/6
10 pull ups
into
2 rounds
12 hang powe cleans 50/35
24 wall balls 9/6
20 pull ups
into
1 round
18 hang power cleans
36 wall balls 9/6
30 pull ups
scale 45/30, 6/4, pull ups, ring rows
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (4min
tabata
hollow hold
arch hold
skill (18min)
handstand walk
pratice
4 rounds
30sec backfacing handstand  hold
10 plate pass through 15/10
10 plate turkish sit ups
10m handstandwalk
2min rest
scale
nose to wall handstand hold, top of push up hold, nose to wall alt shoulder taps
metcon (18min)
12 rounds
6 push jerks 50/35
8 sit ups
12 airsquats
scale 30/20
#pracicepracticepractice
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
nose to wall handstand hold
strength (18min)
5 supersets
5 romanian deadlift @ahap
10 db glute bridge @ahap
2min rest
metcon (15min)
open 22.1
amrap 15min
3 wall walks
12 alt db snatches 22,5/15
15 box jump overs 60/50
scale 15/10
#preparefortheopen
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
row
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
db pass through
strength (13min)
benchpress 2/6
5 sets
4 reps @77%
90sec rest
rpe7
metcon (15min)
5 rounds
for time
20/15cal row
10 single arm db shoulder to overhead left side 22,5/15
10 toes to bar
10 single arm db shoulder to overhead right side 22,5/15
10 toes to bar
scale 15/10, knee raises
#upperbodypush
rpe7

HYROX

warm up
2sets
row/ski
down ups
instep stretch+rotation/samson stretch
prehab
3sets
30sec on/10sec off
hollow hold
rower pike ups
conditioning
teams of two
7 rounds
2min on/1min off

1.
80sec row
40sec ski sprint

2.
80sec ski
40sec row sprint

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
instep stretch + rotation/sumo squat stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll out
strength (16min)
work up to a heavy complex
power clean + frontsquat + hang squat clean
metcon (20min)
5 rounds
for total reps
2min on/2min off
12/9cal bike
6 burpees over bar
2 power cleans + max frontsquats in remaining time @80% of heaviest complex
#welovebarbellcycling
rpe8

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
kb pass through
kb twist
conditioning
5 sets
75sec on/45sec off

1. 2 double kb box step ups + 2 double kb frontsquat 24/16

2. 6 ring rows
6 push ups

3. 2 double db push press 22,5/15
2 double db romanian deadlifts 22,5/15

4. 6 barbell bicep curls 20/15
6 barbell bent over rows 20/15

‍

warm up
3sets
45sec on/15 sec off
row/ski/bike
samson stretch/down dog+seal/handwalk+push up
prehab
3sets
30sec on/10sec off
plank ups
tuck ups
conditioning
every 8min x9

a) 4 sets
300/200m row
4 double jump burpees over erg

b) 4 sets
300/200m ski
8 medball sit ups 9/6

c) 4 sets
600/400m bike
12 alt single arm db snatches 22,5/15

‍

warm up (6min)
2 sets
45sec on/15sec off
step ups
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
plank hold
metcon (40min)
teams of two
for time
buy in
100 double db box step overs 22,5/15
into
10 rounds
8 clean & jerks 70/50
12 burpees over bar
4 bar muscle ups
6 chest to bar pull ups
12 airsquats
scale 45/30, chest to bar, pull ups, ring rows
#reamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
rower pike ups
strength (20min)
deadlift
work up to a 3RM (touch & go)
back off set
emom x 5
1 rep @3RM
metcon (18min)
6 rounds
for time
8 hanstand push ups
12 double db burpees 22,5/15
20/15cal row
scale elevated hspu, 15/10
#pullingstrength
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
kb twist
skill (16min)
handstandwalk
pratice
e2mom x 5
10m handstandwalk + 10 alt nose to wall shoulder taps
scale
10 nose to wall shoulder taps + 10 nose to wall plate walks
metcon
for time
50-35-20 reps
swings 24/16
sit ups
single arm kb shoulder to overhead 24/16
shuttle runs (2x6m)
scale 20/12
#welovetolearnnewsskills
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
samson stretch/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
strength (18min)
backsquat
5 sets
5 reps @70%
2min rest
rpe6
metcon (16min)
3 rounds
for time
10 power cleans 80/60
30 toes to bar
90 double unders
scale 50/35, knee raises, single unders (x2)
#legslegslegs
rpe8

‍

warm up (6min)
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
plate hollow hold
strength/gymnastic strength (18min)
every 3min x 5
4 nose to wall handstand push ups
2 wall walks
6 push ups
10 plate turkish sit ups @ahap
metcon (20min)
every 2min x 5
1. 12/9cal row + 12 alt db hang power clean & jerks 22,5/15
2. 12 box jumps 60/50 + 10 single arm db thruster 22,5/15
scale 15/10
#buildinggymnasticstrength
rpe7

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/samson stretch
prehab
3sets
30sec on/10sec off
barbell turkish sit ups
top of push up hold
conditioning

1min on/30sec off

1. sled push 150/100

2. barbell backrack lunges

3. barbell shoulder press

4. sit ups

5. ring rows / inverted ring rows

6. double kb farmers carry 32/24

7. push ups

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/down dog &seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit hang
strength (16min)
benchpress
week 1/6
5 sets
5 reps @70%
90sec rest
rpe 6
metcon (14min)
amrap 14min
4 power snatches 50/35
6 overhead lunges 50/35
8 burpees over bar
10 pull ups
scale 35/25, frontrack lunges, ring rows
#upperbodstrengthbuilding
rpe8

‍

‍

warm up
3 sets
45sec on/15sec off
row/ski/bike
sumo squat stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
medball plank hold
kb twist
conditioning
every 8min x9

a) 3 sets
400/260m row
10 wall balls 9/6

b) 3 sets
400/260m ski
30 double unders

c) 3 sets
800/530m bike
16 alt kb frontrack lunges 24/16

‍

warm up (6min)
2 sets
45sec on/15sec off
ski
bike
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
metcon (40min)
teams of two
for time
8 rounds
*each YGIG
2 double db snuster 22,5/15
4 double db burpees 22,5/15
6 toes to bar
into
60/45cal ski
60/45cal bike
into
8 rounds
*each YGIG
2 double db hang clean & jerks 22,5/15
4 alt double db frontrack lunges 22,5/15
6 push ups
scale 15/10, knee raises, kneeling push ups
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
sumo squat stretch/samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
bottom of squat hold with medball
top of push up hold on medball
strength (20min)
backsquats
5 sets
2.2.2 reps @76% of 1rm
10sec rest b/w reps
2min rest b/w sets
metcon (20min)
emom x 20
1. 15/10cal bike
2. 14 push ups
3. 20 wall balls 9/6
4. rest
scale kneeling push ups, 6/4
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit hang
strength (18min)
benchpress
work up to a heavy benchpress
back off set
every 20sec x 10
1 rep @80%
metcon (20min)
8 rounds
for time
4 wall walks
8 thruster 40/30
12 toes to bar
scale 30/20, knee raises
#upperbodypush
rpe8

‍

HYROX

warm up
2sets
45sec on/15sec off
row/ski
down ups
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
db pass through
kb twist
conditioning
amrap 20min
800/650m row
10 double db burpees 22,5/15
10 double db thruster

into

amrap 20min
800/650m ski
20m double kb lunges 24/16
20m double kb farmers carry 24/16

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
db twist
strength (18min)
emom x 12
1. 5 deadlifts @81%
2. 3 deadlifts @83%
3. 1 deadlift @87%
metcon (16min)
amrap 16min
14 alt db snatches 22,5/15
7 burpee box jump overs 60/50
14 pulll ups
7 burpee box jump overs 60/50
scale 15/10, jumping pull ups, ring rows
#lowerbodypullstrength
rpe8

‍

warm up
3 sets
45sec on/15sec off
row/ski/bike
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
hollow hold
conditioning
every 8min x9

a) 1200/800m row
15 double db burpees 22,5/15

b) 1200/800m ski
10 wall walks

c) 2400/1600m bike
16 double kb frontrack box step ups 24/16

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretrch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
bottom of push up hold
metcon (40min)
teams of two
buy in 100/75 cal row
into
6 rounds
12 power cleans 70/50
18 pushups
24 situps
into
6 rounds
8 squat cleans 70/50
12 handstand push ups
16 toes to bar
cash out
100/75 cal row
scale 45/30, kneeling push ups, hand release push ups, knee raises
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
ski/bike/row
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squat with 2sec pause in bottom
hollow hold
strength (20min)
work up to a heavy complex
2 frontsquats + 2 frontrack lunges
back off set
every 90sec x 6
2 frontsquats + 4 alt frontrack lunges @70%
metcon (20min)
emom x 20
1. 12/9cal ski
2. 12/9cal bike
3. 12/9cal row
4. 8 burpees over line
5. rest
#endurance
rpe8

‍

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/down dog+seal/sumo squat stretch
prehab
3sets
30sec on/10sec off
db pull through
db hollow hold
conditioning
3sets
90sec on/30sec off

1. GHD sit ups

2. double kb farmers carry 32/24

3. sled push 15/100

4. kb goblet complex* 24/16

5. 8 double db floor press 22,5/15
8 double db renegade rows 22,5/15

6. 8 barbell bicep curls 20/15
8 barbell shoulder press 20/15

7. rest

* 2lunges+1squat

‍

‍

warm up (5min)
dynamic warm up
prehab (4min)
tabata
hollow hold
arch hold
metcon (50min)
12 Days of Christmas
for timer
1 power snatch 60/45
2 overhead squats 60/45
3 chest to bar
4 push ups
5 power cleans 60/45
6 alt frontrack lunges 60/45
7 box jump overs 60/50
8 hspu
9 wall balls 9/6
10 toes to bar
11 shoulder to overhead 60/45
12 wall walks
scale 40/25, frontsquats, pull ups, ring rows, kneeling push ups, knee raises
1
1-2
1-2-3
1-2-3-4
#12daysofchristmas
rpe8

‍

warm up
3 sets
45sec on/15sec off
ski/row/bike
sumo squat stretch/handwalk+push up/twisted cross
prehab
3 sets
30sec on/10sec off
db twist
db pass through
conditioning
every 6min x 12

a)3x 250/200m ski
15 toes to bar

b) 3x 250/200m row
16 single arm alt db hang power snatch 22,5/15

c) 3x 300/450m bike
10 double kb frontsquats 24/16

‍

WOD Marathon
1. for time
15-12-9 reps YGIG
ski (cal)
handstand push ups
scale hand release push ups
2. for time
10-1 reps wall walks
*10 backsquats b/w sets @80/55
scale 50/35
3. for time
75 reps
sandbag over shoulder @20
toes to bar
scale knee raises
*divide as needed
4. 10 rounds
for time
10 sandbag lunges @20
6 burpees over sandbag
5. 6 rounds
for time
20/15cal bike
20 sit ups
6. for time
double „Isabel“
60 power snatches @60/43
scale 35/25
7. 50 double db hang squat cleans 22,5/15

50 double db box step ups
*divide as needed
scale 15/10
8. 12 rounds
4 shoulder to overhead 40/30
8 pull ups/ring rows
9. 100/75cal row
*partner holds the kettlebell in a farmer’s carry @32/24
scale 24/16
10. for time
4 rounds
12 double db devils press 22.5/15
12 double db thruster 22,5/15
15/10

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
down dog & seal/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double db top of push up hold
strength (18min)
5 sets
YGIG
8/8 single arm db benchpress @ahap
6 chin ups
10 db pull over @ahap
metcon (16min)
8 rounds
for time
6 double db hang power clean & jerks 22,5/15
8 pull ups
16 sit ups
scale 15/10, jumping pull ups, ring rows
#functionaltraining
rpe7

‍

warm up (6min)
2 sets
45sec on/15sec off
ski/row
rope jumps
samson stretch/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
bottom of squat hold with medball
skill (20min)
pistol squats 4/4
narrow stance squats
feet supported pistol squats
pistol squats
back off set
every 3min x 4
10 medball squat cleans  9/6
20 double unders
10 alt pistol squats
metcon (18min)
for time
1000/800m row
40 burpees over erg
1000/800m ski
40 burpees on erg
#skillskillskill
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength (20min)
work up to a heavy complex
1 push press + 2 push jerk
back off set
emom x 6 @75%
1. 2 push jerk with 2sec in dip positon
2. 2 push jerk with 2sec pause in catch
metcon (15min)
27-21-15-9 reps
handstand push ups
toes to bar
hang power cleans 60/45
scale elevated hspu, hand release push ups, straight leg raises, 40/25
#upperbodypush
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
sumo squat stretch/instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
medball twist
strength (20min)
backsquats
10-8-6-4-2 reps @climbing
*start with 65% (heavy)
3min rest b/w sets
metcon (20min)
emom x 20
1. 12/9cal bike
2. 20 wall balls 9/6
3. 16 alt db snatches 22,5/15
4. rest
scale 6/4, 15/10
#legslegslegs
rpe7

HYROX

warm up
2sets
45sec on/15sec off
row
ski
instep stretch+rotation/samson stretch
prehab
3sets
30sec on/10sec off
rower pike ups
hollow hold
conditioning
6sets
60sec row (medium)
30sec row (sprint)
90sec row (easy)

into

6sets
60sec ski (medium)
30sec ski (sprint)
90sec ski (easy)

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
barbell roll outs
metcon (30min)
benchmark
"McGhee"
amrap 30min
5 deadlifts 125/85
13 push ups
9 box jumps 60/50
scale 70/45, kneeling push ups
#benchmark
rpe8

‍

HYROX

warm up
2sets
45sec on/15sec off
row/ski
down ups
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
kb pull thtough
kb twist
conditioning
every 3min x 12

10 burpee broad jumps
150/100m row

20 alt double kb lunges 24/16
150/100m ski

15 wall balls 12/9
150/100m row

30m double kb farmers carry 32/24
150/100m ski

‍

‍

warm up
3 sets
45sec on/15sec off
ski/row/bike
sumo squat stretch/handwalk+push up/twisted cross
prehab
3 sets
30sec on/10sec off
kb twist
db pass through
conditioning
every 6min x 12

a) 400/300m ski
8 double kb box step over 24/16
400/300 ski
8 double kb box step over 24/16

b) 400/300m row
6 db devils press 22,5/15
400/300m row
6 db devils press 22,5/15

c) 800/650m bike
40 double unders
800/650m bike
40 double unders

‍

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
metcon (40min)
teams of two
for time
8 rounds
12/9cal ski
6 power snatches 50/35
8 pull ups
6 burpees over bar
into
200 partner sit ups
into
8 rounds
12/9cal bike
6 overhead squats 50/35
8 strict handstand push ups
6 burpees over bar
scale 35/20, ring rows, frontsquats, hand release push ups
#teamday
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
ski
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
30sec on/10sec off
wall squats with 2sec pause in bottom
barbell roll outs
strength (18min)
frontsquat
every 45sec x 15
1 frontsquat @75%
metcon (20min)
emom x 20
1. 12/9cal ski
2. 10 shoulder to overhead 50/35
3. 10 burpee over bar
4. 10 alt barbell frontrack lunges 50/35
5. rest
scale 35/25, lunges
#legslegslegs
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
step ups
down ups
samson stretch/down dog & seal
prehab (5min)
double db side bends
double db top of push up hold
skill (10min)
pistol squat 3/4
narrow stance squats
neg pistol squats
feet supported pistol squats
back off set
every 2min x 5
5 burpee box jumps
10 alt pistol squats
scale feet supported pistol squat, narrow stance squats
metcon (18min)
10 rounds
4 double db devils press 22,5/15
6 double db box step overs 60/50
8 toes to bar
scale 15/10, knee raises
#skillskillskill
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
plank ups
strength (12min)
work up to a heavy complex
power clean + thruster
metcon (20min)
benchmark
"Coe"
10 rounds
10 thruster 43/30
10 ring push ups
scale 25/15, plate def push ups, push ups, kneeling push ups
#benchmarkday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
samson stretch/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell top of press hold
strength (20min)
upper body push & pull
5 sets
4 banded kb stability shoulder press @63% of 1rm shoulder press
8 kb gorilla rows @ahap
2min rest
metcon (12min)
amrap 12min
18 double unders
14 single arm hang power snatches 22,5/15
10 chest to bar pull ups
scale single unders (x2), 15/10, pull ups, ring rows
#upperbodypushandpull
rpe8

‍

HYROX

warm up
3sets
45sec on/15sec off
row/ski
down ups
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
rower pike ups
kb hollow hold
conditioning
every 9 min x 4
1. 500/400m ski
10 push ups
10 kb swings 24/16
1000/800m ski

2. 500/400m row
5 shuttle runs (2x5m)
5 double db burpees 22,5/15
1000/800m row

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
medball hollow hold
strength (20min)
work up to a heavy complex
snatch balance + 2 overhead squats
back off set
emom x 6
2 overhead squats @90%
scale pause frontsquat (2sec) + 2 frontsquats
metcon (17min)
1 round
40/30cal row
40 wall balls 9/6
into
2 rounds
20/15cal row
20 wall balls 9/6
into
3 rounds
15/10cal row
10 wall balls 9/6
scale 6/4
#buildingengine
rpe9

‍

HYROX

warm up
2sets
45sec on/15sec off
down ups
step ups
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
barbell turkish sit ups
kb twist
conditioning
2 sets
7min on/3min off

1. 10 thruster 40/30
20 backrack lunges 40/30
30 push ups

2. 10 double kb deadlifts 24/16
20 double kb box step ups 24/16
30 ring rows

‍

‍

warm up
3 sets
45sec on/15sec off
ski/row/bike
handwalk+push up/instep stretch+rotation/sumo squat stretch
prehab
3 sets
30sec on/10sec off
plank hold
arch hold
conditioning
every 6min x 12
a) 800/650m ski
10 hercules push ups

b) 800/650m row
20 wall balls 9/6

c) 1600/1300m bike
30 alt sandbag lunges 20

‍

warm up (6min)
2 sets
45sec on/15sec of
ski/bike
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double db top of push up hold
metcon (45min)
teams of two
for time
100/75cal ski
80 double db deadlifts 22,5/15
60 double db hang power cleans 22,5/15
40 double db shoulder to overhead 22,5/15
100/75cal bike
160 wall balls 9/6
120 toes to bar
80 burpees
scale 15/10, knee raises
#funwithyourbuddy
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
rower pike ups
strength (18min)
deadlifts
4 sets @74%
2.2.2.2 reps
20sec rest b/w reps
3min rest b/w sets
metcon (15min)
for time
80/60cal row
40 hang power snatches 40/30
40/30cal row
40 overhead squats 40/30
scale 30/20, frontsquats
#purepower
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
tuck sit hang
strength/skill (15min)
pistol squat 2/4
narrow stance squats
neg pistol squats
feet supported pistol squats
emom x 8
10 feet supported pistol squats
metcon (15min)
5 rounds
for time
10 double db step overs 22,5/15
15 pull ups
20 sit ups
scale 15/10, jumping pull ups, ring rows
#skillskillskill
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
samson stretch/instep stretch + rotation/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
single arm db turkish sit ups left side
single arm db turkish sit ups right side
db pass through
strength (20min)
backsquat
every 2min x 5
3 reps @81% (mod)
emom x 5
1 rep @90% (heavy)
metcon (16min)
every 2min x 8
1. 12/9cal ski + 12 alt db snatches 22,5/15
2. 40 double unders + 12 alt single arm db thruster 22,5/15
scale 15/10, single unders (x2)
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec  on/15sec off
down ups
samson stretch/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
strength (20min)
benchpress
work up to a heavy rep
back off set
3 sets
amrap
unbroken set @70%
3min rest
metcon (12min)
amrap 12min
6 handstand push ups
12 swings 32/24
18 toes to bar
scale elevated hspu, hand release push ups, 20/12, knee raises
#welovegymnastic
rpe8

Hyrox

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
db pass through
wall squats with 2sec rest in bottom pos
conditioning
amrap 10 min

1. a) 20 double db burpees
b) max sled push 150/100
3min rest
2. a) 20m double kb lunges 32/24
b) max wall balls 12/9
3min rest
3. a) 20 push ups
b) max ring rows

‍

‍

warm up (6min)
2 sets
45sec on/15sec off
down ups
step ups
samson stretch/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength (12min)
work up to a heavy squat clean
metcon (20min)
benchmark
"Klepto"
4 rounds
for time
27 box jumps 60/50
20 burpees
11 squat cleans 65/45
scale 45/30
#benchmark
rpe8

HYROX

warm up
3sets
45sec on/15sec off
row/ski
down ups
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
kb holloh hold
kb twist
conditioning
emom x 42

1. 30 sec row (sprint)

2. 12 double db box step ups 22,5/15

3. 15 sandbag squats 20

4. 30sec ski (sprint)

5. 40sec max farmers carry 32/24

6. sled push (sprints) 80/60

7. rest

‍

warm up
3sets
45sec on/15sec off
row/ski/bike
instep stretch+rotation/handwalk+push up/sumo squat stretch/
prehab
3sets
30sec on/10sec off
nose to wall handstand hold
medball hollow hold
conditioning
every 12min x6

1. 5x
300/240m row
3 wall walks

2. 5x
300/240m ski
8 double db thruster 22,5/15

3. 5x
800/640m bike
10 medball sit ups 9/6

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
medball twist
metcon (40min)
teams of two
8 rounds
6 power cleans 60/45
8 burpees over bar
12 wall balls 9/6
into
8 rounds
12 toes to bar
8 handstand push ups
6 bar muscle ups
into
8 rounds
6 frontsquats 60/45
8 shoulder to overhead 60/45
12 medball sit ups 9/6
scale 40/25, 6/4, knee raises, hand release push ups, pull ups, burpee to target
#teamday
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
tuck sit hang
strength (22min)
work up to a heavy frontsquat
back off set
every 3min x 3
10 reps @63%
metcon (12min)
for time
120 shoulder to overhead 50/35
*every 2min (including minute 0)
12 chest to bar pull ups
scale 35/25, pull ups, ring rows
#timeforanewpr
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/sumo squat strech/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
wall squats with 2sec pause in bottom
skill (15min)
pistol squat 1/4
squats
narrow stance squats
alt lunges
candle stick into pistol squat
emom x 10
1. 10 narrow stance squats
2. 10 alt pistol squats / supported pistol squats
metcon (20min)
5 rounds
for total reps
2min on/2min off
8 deadlifts 100/70
12 box jump overs 60/50
max ski (cal) in remaining time
scale 60/45
#skillprogression
rpe9

‍

warm up (6min)
2 sets
45sec on/15sec off
step ups
down ups
sumo squat stretch/instep stretch + rotation
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
kb twist
metcon (30min)
benchmark
"Victoria"
5 rounds
for time
10 thruster 43/30
14 box jumps 60/50
12 sumo deadlift high pulls 43/30
12 burpees
27 swings 24/16
scale 30/20, 20/12
#benchmarkday
rpe8

‍

warm up (6min)
45sec on/15sec off
row
instep stretch + rotation/handwalk + push ups/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand  hold
tuck sit hang
strength/gymnastic (18min)
for quality
10-9-8-7-6-5-4-3-2-1 reps
strict handstand push ups
strict pull ups
scale
elevated hspu, box supported hspu, neg hspu, supported pull ups, floor assistand pull ups
metcon (15min)
5 rounds
for time
20/15cal row
15 toes to bar
10 double db burpees 22,5/15
#practicepracticepractice
rpe8

HYROX

warm up
2 sets
45sec on/15sec off
row/ski
down ups
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
rower pike ups
hollow hold
conditioning
amrap 20min
40/30cal row
20 burpees
10 shuttle runs (2x5m)
2min rest
amrap 20min
40/30cal ski
20 sit ups
20/15cal bike

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
strength (22min)
work up to a heavy complex
power clean + hang power clean + frontsquat
back off set
every 30sec x 15
1 complex @70%
*barbell cycling
metcon (10min)
amrap 10min
12 alt db snatches 22,5/15
12 alt single arm db overhead lunges 22,5/15
24 sit ups
scale 15/10
#welovetolift
rpe8

‍

HYROX

warm up
3sets
45sec on/15sec off
2sets
row/ski
down ups
sumo squat stretch/samson stretch
prehab
3sets
30sec on/10sec off
kb twist
medball turkish sit ups
conditioning
every 6min x 6
1. 250/200m row
20 wall balls 9
250/200m ski
20 sandbag lunges 20

2. 250/200m row
10 double db thruster 22,5/15
250/200m ski
10 double kb box step ups 24/16

‍

‍

warm up
3sets
row/bike/ski
sumo squat stretch/down dog+seal/lateral squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
every 12min x6

1. 350/300m row
8 double kb box step overs 24/16
350/300m row
8 double kb box step overs 24/16
350/300m row
8 double kb box step overs 24/16
350/300m row
8 double kb box step overs 24/16

2. 350/300m ski
10 shuttle runs (2x6m)
350/300m ski
10 shuttle runs (2x6m)
350/300m ski
10 shuttle runs (2x6m)
350/300m ski
10 shuttle runs (2x6m)

3. 1000/800m bike
12 burpees double jump over line
1000/800m bike
12 burpees double jump over line
1000/800m bike
12 burpees double jump over line
1000/800m bike
12 burpees double jump over line

‍

warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
metcon (45min)
teams of two
for time
60-40-20 reps
double db hang power clean & jerks 22,5/15
double db burpees 22,5/15
chest to bar pull ups
2000/1600m row
20-40-60 reps
double db step ups 60/50
double db snuster 22,5/15
handstand push ups
scale 15/10, pull ups, ring rows, hand release push ups
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push ups/twisted cross
prehab (5min)
2 sets
30sec on/10sec off
single arm db turkish sit ups/side
db pass through
strength/functional (18min)
4 sets
8/8 single arm db benchpress @ahp
10 db pull over @ahap
8/8 bulgarian split squats @ahap
10 double db def rom deadlift @ahap
rest as needed
metcon (16min)
10-9-8-7-6-5-4-3-2-1 reps
double db hang power snatches 22,5/15
double db thruster 22,5/15
shuttle runs (2x6m)
scale 15/10
#dumbbellstamina
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
row
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
kb twist
skill (10min)
double unders
4/4
single unders
pinguin jumps
single arm jump practice
every 2min x 6
6 burpees
20 double unders
10 sit ups
20 double unders
*practice under fatigue
scale single unders (x2)
metcon (20min)
3 rounds
for time
500/400m row
20 swings 32/24
500/400m row
20 burpees over kb
scale 20/12
#skillskillskill
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit  hang
strength (18min)
work up to a heavy 3rm push jerk
back off set
emom x 5
1 push jerk @798% with 2sec pause in catch
metcon (14min)
amrap 14min
4 wall walks
8 hang power snatches 50/35
12 toes to bar
scale 35/25, knee raises
#upperbodypush
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
double db top of push up hold
strength (20min)
backsquat
every 2min x 7 @73%
1 tempo backsquat @40X0+ 1 pause backsquat @2sec + 1 backsquat
metcon (20min)
emom x 20
1. 12/9cal ski
2. 10 double db hang squat cleans 22,5/15
3. 14 box jumps 60/50
4. 14 sit ups
scale 15/10
#legslegslegs
rpe7

HYROX

warm up
3sets
45sec on/15sec off
down ups
sumo squat stretch/handwalk+push up/down dog+seal
prehab
3sets
30sec on/10sec off
hollow hold
marching planks
conditioning
4sets
1min on/30sec off

1. max sled pull 100/80

2. kb goblet squats

3. double db burpee box step over 22,5/15

4. double db bear crawl 22,5/15

5. plate ground to overhead

6. plate pinch carry

7. rest

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
nose to wall handstand  hold
metcon (35min)
benchmark
"Bradshaw"
10 rounds
for time
3 handstand push ups
6 deadlfits 102/70
12 pull ups
24 double unders
scale elevated handstand push ups, hand release push ups, 60/45, jumping pull ups, ring rows, single unders (x2)
#benchmarkday
rpe8

HYROX

warm up
3 sets
45sec on/15sec off
row/ski/down ups
sumo squat stretch/down dog+seal/handwalk+push up
prehab
3sets
30sec on/10sec off
medball hollow hold
rower pike ups
conditioning
2 rounds
8min on/2min off

1. 500/400m row
15 double squat wall balls 9/6

2. 500/400m ski
6 double db burpees + thruster 22,5/15

‍

warm up
3sets
row/bike/ski
samson stretch/instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
tuck sit hang
hollow hold
conditioning
every 12min x6
1. 500/400m row
12 alt single arm db devils press 22,5/15
500/400m row
12 alt single arm db devils press 22,5/15
500/400m row
12 alt single arm db devils press 22,5/15

2. 500/400m ski
15 toes to bar
500/400m ski
15 toes to bar
500/400m ski
15 toes to bar

3. 1300/1000m bike
10 sandbag complex 20
1300/1000m bike
10 sandbag complex 20
1300/1000m bike
10 sandbag complex 20

*complex=1air squat+2 alt lunges

scale: knee raises

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
metcon (45min)
teams of two
20 rounds
6 power snatches 50/35
8 burpees over bar
6 thruster 50/35
8 toes to bar
12 box jumps 60/50
scale 35/25, knee raises
#teamday
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
strength (20min)
overheadsquat
work up to a heavy rep
back off set
every 90sec x 4
2 pause overhead squats with 2sec pause in bottom @65%
metcon (18min)
for time
24-16-8 reps
backrack lunges 60/45
pull ups
into
16-8-4 reps
fronrack lunges 60/45
bar muscle ups
scale 35/25, ring rows, jumping pull ups, chest to bar pull ups, burpee pull ups, burpee to target
#legslegslegs
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
bike/row
instep strech + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball bottom of squat hold
db pass through
skill (10min)
double unders
3/4
single arm rope jumps/double rope jump
single unders
pinguin jumps
practice
every 90sec x 8
10 single unders + 10 double unders + 10 single unders + 10 double unders
rx+ 20 single unders + 30 double unders + 20 single unders + 30 double unders
metcon (16min)
every 2min x 8
1. 12/9cal bike + 20 wall balls 9/6
2. 12/9cal row + 8 alt single arm db devils press 22,5/15
scale 6/4, 15/10
#practicepracticepractice
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
nose to wall handstand hold
strength
elevated deadlift
work up to a heavy rep @20cm
back off set
every 30sec x 10
1 rep @80%
metcon (15min)
5 rounds
for total reps
2min on/1min off
6 power cleans 70/50
8 burpees over bar
12 air squats
max handstand push ups in remaining time
scale 45/30, hand release push ups
#pullingstrength
rpe8

‍

warm up (4min)
2 sets
45sec on/15sec off
step ups
samson stretch/instep stretch + rotation
prehab (4min)
tabata
hollow hold
arch hold
metcon (60min)
benchmark
"Chad"
for time
1000 step ups 20/15
scale step ups
#benchmark
rpe8

‍

HYROX

warm up
2sets
45sec on/15 sec off
down ups
step ups
instep stretch+rotation/samson stretch
prehab
3sets
30sec on/10sec off
db pass throughs
db hollow hold
conditioning
3sets
90sec on/30sec off

1. 10 double db push ups
5 double db renegade rows 22,5/15

2. max wall balls 12/9

3. 6 double db burpees 22,5/15
6 db box step ups 22,5/15

4. max double kb farmers carry 32/24

5. 10 sb backsquats 20
20 sb frontrack lunges 20

6. max sled push 100/80

7. rest

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
single arm db top of push up hold/side
strength (18min)
work up to a heavy complex
3 push press + 1 push jerk
back off set
emom x 5 @85%
1 push press + 1 push jerk with 2sec pause in catch
metcon (14min)
amrap 14min
12 single arm db shoulder to overhead left side 22,5/15
12 toes to bar
12 single arm db shoulder to overhead right sied 22,5/15
24 sit ups
scale 15/10, knee raises
#upperbodystrength
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
kb twist
kb pass through
metcon (45min)
teams of two
for time
1000m run
100 swings 24/16
100 pull ups
1000m run
100 goblet squats 24/16
50 wall walks
scale 16/12, jumping pull ups, ring rows
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
hollow hold
wall squats with 2sec pause in bottom
strength (20min)
frontsquat
every 2min x 7
1 pause frontsquat + 3 frontsquats @76%
metcon (15min)
10 rounds
for time
6 thruster 50/35
6 double jump burpee over bar
12 sit ups
scale 35/20
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
double db side bends
strength/gymnastic (18min)
every 3min x 5
6 nose to wall handstand push ups
6 chin ups
30sec weighted plate plank hold 20/15
scale box supported hspu, banded chin ups, floor assistant chin up, plank
metcon (20min)
emom x 20
1. 12/9cal bike
2. 12 double db hang power snatches 22,5/15
3.  12-16 handstand push up
4. 8 double db burpees 22,5/15
scale 15/10, hand release push ups
#gymnasticvolume
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/lateral squat stretch/down dog & seal
prehabn (5min)
3 sets
30sec on/10sec off
medball bottom of squat hold
medball twist
metcon (35min)
benchmark
"Morrison"
50-40-30-20-10 reps
for time
wall balls 9/6
box jumps 60/50
swings 24/16
scale 6/4, 16/12
#benchmarkday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/samson stretch/down dog & seal
prehab (4min)
tabata
hollow hold
arch hold
strength (28min)
work up to a heavy
squat clean
back off set
4 sets
2min on/2min off
15/10cal ski
8 burpees over bar
max squat cleans @75%
metcon (8min)
amrap 6min
max burpee plate ground to overhead 15/10
scale 10/5
#stamina&strength
rpe8

HYROX

warm up
3 sets
ski/bike/row
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3 sets
30sec on/10sec off
hollow hold
arch hold
conditioning (42min)
20min on/2min off
1. 500/400m ski
10 shuttle runs (2x5m)
250/200m ski (sprint)
1200/1000m bike

2. 500/400m row
10 burpee broad jumps
250/200m row (sprint)
20 burpees

‍

warm up
3sets
45sec on/15sec off
row/ski/bike
sumo squat stretch/samson stretch/twisted cross
prehab
3sets
30sec on/10sec off
tuck sit hang
hollow hold
conditioning
every 12min x6

1. 750/600m row
120 double unders
750/600m row
40 toes to bar

2. 750/600m ski
40 alt sandbag lunges 20
750/600m ski
40 sandbag backsquats 20

3. 2000/1600m bike
40 alt single db hang power clean + jerks 22,5/15
2000/1600m bike
20 alt single arm db devils press 22,5/15

‍

warm up (6min)
2 sets
45sec on/15sec off
row/bike
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
tuck sit hang
metcon (40min)
teams of two
for time
8 rounds
20 deadlifts 80/55
20 toes to bar
20 burpees over bar
into
8 rounds
12/9cal row
12/9cal bike
20 squats
scale 50/35, knee raises
#teamday
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
bike
down ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
double db top of push up hold
skill (12min)
double unders
1/4
single unders
pinguin jumps
practice
emom x 8
1. 30 single unders
2. 5 x 3 single unders + 1 double under
metcon (20min)
emom x 20
1. 12/9cal bike
2. 8 double db burpee box step ups 22,5/15
3. 12/9cal bike
4. 4 wall walks
5. rest
scale 15/10
#practicepracticepratice
rpe8

‍

warm up (5min)
dynamic warm up
prehab
3 sets
30sec on/10sec off
barbell turkish sit ups
tuck sit hang
metcon
benchmark
"Hammer"
5 rounds
for time
5 power cleans 61/43
10 frontsquats 61/43
5 jerks 61/43
20 pull ups
20 push ups
90sec rest b/w rounds
scale 45/30, jumping pull ups, ring rows, kneeling push ups
#benchmark
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
row
step ups
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
rower pike ups
strength (18min)
backsquat
emom x 12
1 rep @90%
metcon (18min)
amrap 18min
12 handstand push ups
24 sit ups
12 box jumps 60/50
24/18cal row
scale hand release push ups
#buildingstrength
rpe7/8

HYROX

warm up
3sets
45sec on/15sec off
sumo squat stretch/down dog+seal/lat stretch
prehab
3sets
30sec on/10sec off
rower pike ups
top of push up hold
conditioning
40min amrap
1000/800m row
10 shuttle runs (2x6m)
20 burpees over erg
500/400m row
40 wall balls 9/6
2min rest

‍

warm up (6min
dynamic warm up
prehab (5min)
2 sets
30sec on/10sec off
db hollow hold
db single arm top of push up pos hold
strength (20min)
work up to a heavy push press
back off set
3 sets
max unbroken reps @65%
2min rest
metcon (15min)
5 rounds
for time
20 single arm db hang power clean & jerks 22,5/15
15 toes to bar
10 shuttle runs (2x5m)
scale 15/10, knee raises
#pushpushpush
rpe7

‍

HYROX

warm up
3sets
45sec on/15sec off
down ups
samson stretch/down dog + seal/twisted cross
prehab
3sets
30sec on/10sec off
plank ups
hollow hold
conditioning
3sets
60sec on/30sec off

1. 10m sled push 100/80
10m sled pull 100/80

2. max double db man maker 22,5/15

3. 20m sandbag bear hug carry 70/45
3 sandbag over shoulder 70/45

4. 10m double kb overhead carry 24/16
20m double kb suitcase lunges 24/16

5. 10 medball sit ups 9/6
20 medball twists 9/6

6. max burpees

7. rest

‍

warm up
3sets
45sec on/15sec off
row/ski/bike
instep stretch+rotation/sumo squat stretch/handwalk+push ups
prehab
3sets
30sec on/10sec off
top of push up hold
arch hold
conditioning
every 12min x6

1. 1500/1200m row
20 kb swings 24/16
15 shuttle runs (2x6m)

2. 20 db sit ups 22,5/15
1500/1200m ski
15 double db burpees 22,5/15

3. 20 sandbag box step ups 20
15 box jump over 60/50
4000/3200m bike

‍

warm up (6min)
2 sets
45sec on/15sec off
ski/row
samson stretch/down dog & seal
prehab (4min)
tabata
hollow hold
arch hold
metcon (45min)
teams of two
6 rounds
12/9cal ski
12 toes to bar
8 double db hang power cleans 22,5/15
4 synch burpees over db
8 double db frontrack lunges 22,5/15
4 synch burpees over db
8 double db push jerk 22,5/15
2min rest
6 rounds
12/9cal row
12 handstand push ups
8 double thruster 22,5/15
4 synch burpees over db
8 double db box step ups 60/50
4 synch burpees over db
4 double db devils press 22,5/15
scale 15/10, knee raises, hand release push ups
#teamday
rpe8

‍

warm up (6min)
3 aets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
marching plank
strength (20min)
benchpress
work up to a 2rm
back off set
every 2min x 3
5 reps @80% of 2rm
metcon (15min)
10 rounds
for time
4 shoulder to overhead 60/45
8 box jump overs 60/50
12 alt lunges
scale 45/30
#upperbodypush
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
rower pike ups
strength (15min)
4/4
snatch balance
every 75sec x 7
1 rep @82% (heavy)
metcon (20min)
2 rounds
each for time
1000/800m row
30 alt db snatches 22,5/15
20 burpees over erg
2min rest
scale 15/10
#skillpractice
rpe7

‍

warm up (6min)
dynamic warm  up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit hang
strength (20min)
work up to a heavy complex
power snatch + below the knee squat snatch + squat snatch
back off set
emom x 5
power snatch + hang squat snatch @88%
metcon (14min)
for time
60 wall balls 9/6
40 toes to bar
40 wall balls 9/6
20 toes to bar
20 wall balls 9/6
10 toes to bar
scale 6/4, knee raises
#weigthlifting
rpe8

‍

warm up (6min)
2 sets
bike
ski
instep stretch + rotation/handwalk + push  up
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
nose to wall handstand hold
strength/gymnastic
every 3min x 6
2 wall walks
6 nose to wall handstand push ups
6 push ups
6 kipping handstand push ups
scale elevated nose to wall hspu, box supported  hspu, kneeling push ups, box supported, less reps
metcon (16min)
emom x 16
1. 12/9cal bike
2. 8 deadlifts 100/70
3. 12/9cal ski
4. 18 sit ups
scale 60/45
#workingonyourskillstrength
rpe8

‍

HYROX

warm up
3sets
45sec on/15sec off
row
sumo squat stretch/samson stretch/lateral squat stretch
prehab
3sets
30sec on/10sec off
medball hollow hold
medball twist
conditioning
42min row
every 6min
12 wall balls 12/9
12m double kb farmers carry 24/16
12 double kb deadlifts 24/16
6 double kb suitecase lunges 24/16

start with row

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
top of push up hold
strength (15min)
frontsquats
every 2min x 5
5 reps @65%
metcon
benchmark
"Cindy"
amrap 20min
5 pull ups
10 push ups
15 squats
scale ring rows, kneeling push ups
#benchmarkday
rpe8

HYROX

warm up
3sets
45sec on/15sec off
ski/row
down ups
instep stretch+rotation/handwalk+pus up
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
2:30min on/60sec off
6 sets
alt b/w 1. + 2.

1. 20/15cal ski
5 hercules burpee broad jumps
ski sprint in remaining time

2. 20/15cal row
5 burpee double broad jumps
row sprint in remaining time

scale: less cal row

‍

warm up
3sets
45sec on/15sec off
bike/row/ski
samson stretch/handwalk+push ups/sumo squat stretch
prehab
3sets
30sec on/10sec off
plank hold
kb twist
conditioning
every 8min x9

1. 750/600m bike
12 wall balls  9/6
750/600m bike
12 wall balls  9/6
750/600m bike
12 wall balls  9/6
750/600m bike
12 wall balls  9/6

2. 200/150m row
20 alt double kb suitcase lunges 24/16
200/150m row
20 alt double kb suitcase lunges 24/16
200/150m row
20 alt double kb suitcase lunges 24/16
200/150m row
20 alt double kb suitcase lunges 24/16

3. 200/150m ski
6 hand release push ups
3 wall walks
200/150m ski
6 hand release push ups
3 wall walks
200/150m ski
6 hand release push ups
3 wall walks
200/150m ski
6 hand release push ups
3 wall walks

‍

warm up (6min)
2 sets
45sec on/15sec off
row
down ups
intstep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball bottom of squat hold
db twist
metcon (45min)
teams of two
buy in
80/60cal row
into
200 wall balls 9/6
100 burpee box jump overs 60/50
50 power clean & jerks 80/55
100 pull ups
200 single arm db hang power snatches 22,5/15
cash out
80/60cal row
scale 6/4, 45/30, 15/10, ring rows, jumping pull ups
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
kb twist
strength (18min)
every 2min x 7
3 push press  @83% (heavy)
metcon (15min)
for time
40-30-20-10 reps
single arm kb shoulder to overhead 24/16
alt single arm kb overhead lunges 24/16
box jump overs 60/50
scale 20/12
#pushpushpush
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/lateral squat stretch/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
tuck sit hang
strength (15min)
3/4
snatch balance
every 90sec x 6
2 reps @78%
metcon (14min)
amrap 14min
6 hang power snatches 40/30
3 wall walks
6 overhead squats 40/30
12 toes to bar
scale 30/20, frontsquats, knee raises
#practicepracticepractice
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
rower pike ups
strength (18min)
backsquat
every 2min x 7
4 reps 78% (mod heavy)
metcon (20min)
5 rounds
for total reps
2:30min on/1:30min off
20/15cal row
10 thruster 40/30
max burpees in remaining time
scale 30/20
#buildingengine
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
handwalk + push  up/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
single arm db top of push up hold/side
strength (18min)
4 sets @ahap
8/8 single arm db benchpress
8/8 half kneeling arnold press
8/8 single arm db row
10 db pull over
2min rest
metcon (18min)
5 rounds
for time
40 double unders
20 handstand push ups
20 alt single arm db hang power snatches 22,5/15
scaled single unders (x2), elevated  hspu, hand release push ups, 15/10
#functionalsession
rpe7

‍

HYROX

warm up
3set
45sec on/15sec off
ski/row
down ups
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
db hollow hold
db pull throughs
conditioning
every 7min x 5
500m row
30 alt db goblet lunges 22,5/15
20 wall balls 9/6
10 burpees

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength (16min)
work up to a heavy complex
power clean & jerk
metcon (10min)
benchmark
"Grace"
for time
30 clean & jerks 61/43
scale 40/30
#benchmarkday
rpe8

‍

HYROX

warm up
3set
45sec on/15sec off
down ups
samson stretch/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
barbell turkish sit ups
conditioning
4 sets
2min on/30sec off

1. 6 inverted ring rows
6 double db bench press 25/17,5

2. 8 sandbag squats 20
8 sandbag box step ups 20

3. 10 barbell bizep curls 20/15
10 barbell shoulder press 20/15

4. 12 double db frontsquats 22,5/15
12 double db deadlifts 22,5/15

‍

‍

warm up
3sets
45sec on/15sec off
bike/row/ski
sumo squat stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
single arm top of push up hold/side
conditioning
every 8min x9

1. 1000/800m bike
12 sandbag frontsquats 20
10 box jumps
1000/800m bike
12 sandbag frontsquats 20
10 box jumps
1000/800m bike
12 sandbag frontsquats 20
10 box jumps

2. 300/250m row
20m double db farmers carry 22,5/15
4 double db burpees 22,5/15
300/250m row
20m double db farmers carry 22,5/15
4 double db burpees 22,5/15
300/250m row
20m double db farmers carry 22,5/15
4 double db burpees 22,5/15

3. 300/250m ski
6/6 single arm db turkish sit ups 15/10
300/250m ski
6/6 single arm db turkish sit ups 15/10
300/250m ski
6/6 single arm db turkish sit ups 15/10

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/lat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit  hang
mecton (45min)
"Birthday Mash Satina!"
for time
7 rounds
10 power cleans 50/35
1 thruster 50/35
9 pull ups
8 shoulder to overhead 50/35
7 burpees over bar
into
5 rounds
10 handstand push ups
1 wall walk
9 overhead squats 50/35
8 toes to bar
2 strict pull ups
#birthdaywodwithyourbuddy
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell good mornings @unloaded bar
strength (20min)
every 2:30min x 6
5 deadlifts @72%
metcon (16min)
8 rounds
for total reps
1min on/1min off
9/7cal ski
max hang power cleans in remaining time 60/45
scale 40/30
#power
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/sumo squat stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
strength/skill (15min)
2/4
snatch balance
every 2min x 6
3 snatch balance @75% of 1rm snatch balance
metcon (20min)
5 rounds
for time
8 double db devils press 22,5/15
16 toes to bar
24 box jump overs 60/50
32 air squats
scale 15/10, knee raises
#practicepracticepratice
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/twisted cross
prehab (4min)
tabata
hollow hold
arch hold
strength/gymnastic
every 2min x 8
4 strict pull ups
4 strict nose to wall hspu
scale seated strict pull ups, elevated hspu, box supported hspu
metcon
benchmark
"Nate"
amrap 20min
2 ring muscle ups
4 handstand push ups
8 swings 32/24
scale bar muscle ups, chest to bar pull ups, pull ups, ring rows; elevated hspu, box supported hspu, 24/16
#benchmarkday
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
row
step ups
lateral squat stretch/samson stretch
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause on top
rower pike ups
strength (18min)
frontsquat
work up to a heavy frontsquat
back off set
every 45sec x 5
1 rep @85%
metcon (20min)
emom x 20
1. 25 wall balls 9/6
2. 20/15cal row
3. 15 box jumps 60/50
4. rest
scale 6/4
#testyourstrength
rpe8

HYROX

warm up
3sets
45sec on/15sec off
row/ski/down ups
instep stretch+rotation/sumo squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
medball plank hold
hollow hold
conditioning
5sets
40sec on/20sec off

1. max m row

2. sled push 150/100

3. sandbag box step ups 20

4. max m ski

5. wall balls 12/9

6. shuttle runs

7. double db burpees 22,5/15

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell top of press hold @unloaded bar
tuck sit hang
strength (15min)
work up to a heavy complex
2 push press + 2 push jerks
metcon (20min)
for time
40 burpees over bar
40 pull ups
40 shoulder to overhead 50/35
20 double jumps burpees over bar
20 chest to bar pull ups
20 shoulder to overhead 60/45
10 triple jumps burpees over bar
10 shoulder to overead 80/55
10 bar muscle ups
scale ring rows, jumping chest to bar pull ups, burpee pull ups, burpee to target, 35/25, 40/30, 50/35
#upperbodypushandpull
rpe8

HYROX

warm up
3sets
45sec on/15sec off
row/ski/down ups
samson stretch/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
rower pike ups
tuck ups
conditioning
amrap 40min
20m walking lunges
1000/800m row
20 burpees
750/500m ski
20 broad jumps

‍

warm up
200m run
into
4sets
45sec on/15sec off
bike/row/ski/down ups
samson stretch/handwalk+push up/sumo squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
tuck ups
marching plank
conditioning
every 8min x9

1. 1500/1200m bike
12 burpee broad jumps
1500/1200m bike
12 burpee broad jumps

2. 500/400m row
12 kb goblet box step ups 24/16
500/400m row
12 kb goblet box step ups 24/16

3. 500/400m ski
12 double squat wall balls 9/6
500/400m ski
12 double squat wall balls 9/6

‍

warm up (6min)
2 sets
45sec on/15sec off
down ups
ski/bike
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit hang
metcon (45min)
teams of two
for time
10 wall walks
40 pull ups
60 power snatches 50/35
40 synch burpees over bar
80/60cal ski/bike
120 overhead squats 50/35
40 synch burpees over the bar
60 power snatches 50/35
40 pull ups
10 wall walks
scale jumping pull ups, ring rows, 35/25, frontsquat
#teamday
rpe8

‍