WOD

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

‍

Unity Challenge
teams of 3
WOD 1 (30min)
amrap 8min
6 wall walks (one athlete works while 2 athletes hold the top of push up pos)
12 toes to bar (one athlete works while 2 athletes hold the dead hang)
18 alt db snatches 22,5/15 (one athlete works while 2 athletes hold the db over head)

WOD 2 (30min)
3 rounds (8min)
for time
12 partner wall balls (synch air squat) / 2 Athletes
12 synch pull ups / 2 Athletes
12 waterfall box jumps 60/50 / 3 Athletes

WOD 3a&b (45min)
a) work up to a heavy (6min)
Athlete 1
power clean
Athlete 2
frontsquat (aus dem Rack)
Athlete 3
jerk (aus dem Rack)
1min rest
b) amrap 6min
max reps
1 power clean + 1 front squat + 1 jerk 60/45
YGIG

WOD 4 (45min)
9 rounds for time (12min)
(every athlete has to complete 1 round, rounds divide as needed)
7/5cal bike
4 burpees over kb
12 alt kb goblet lunges 24/16

WOD 5 (40min)
for time  (10min)
100cal row
emom 8 thruster 40/30
(all 3 Athletes have to do the thrusters)

‍

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
rower pike ups
strength/skill (18min)
1/4
snatch balance
work up to a heavy snatch balance
back off set
every 75sec x 5
1 snatch balance @75% with 2sec pause in bottom
metcon (20min)
8 rounds
for time
20/15cal row
6 double db hang power snatches 22,5/15
12 toes to bar
scale 15/10, knee raises
#practicepracticepractice
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbll roll outs
strength (20min)
work up to a heavy complex
deadlift + hang power clean + squat clean (tng)
back off set
every 45sec x 6
1 squat clean @85%
metcon (16min)
emom x 16
1. 12/9cal bike
2. 8 burpee box jump overs 60/50
3. 12 shoulder to overhead 60/50
4. rest
scale 40/25
#welovetolift
rpe7

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
db single arm top of push up hold/side
strength (20min)
6 sets
3 seated shoulder press 70% of 1rm shoulder press
6 double db bent over row
90sec rest
metcon (14min)
amrap 14min
10 double db hang power clean & jerks 22,5/15
10 shuttle runs (2x6m)
12m double db suitecase lunges 22,5/15
scale 15/10
#upperbodypushpull
rpe8

HYROX

warm up
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/samson stretch
prehab
3sets
30sec on/10sec off
top of push up hold
arch hold
conditioning
6-5-4-3-2 min
row
ski
rpe 5-6-7-8-9
60sec rest b/w sets

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
tuck sit hang
strength (15min)
backsquat
every 90sec x 6
3 reps 81%
metcon (23min)
benchmark
"Annie" meets "Cindy"
for time
50-40-30-20-10 reps
double unders
sit ups
into
10 rounds
5 pull ups
10 push ups
15 squats
scale single unders (x2), jumping pull ups, ring rows, kneeling push ups
#doublebenchmarkday
rpe8

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push ups/samson stretch
prehab
3sets
30sec on/10sec off
db hollow hold
db pull throughs
conditioning
6 sets
60sec on/30sec off

1. 6 ring rows
6 push ups

2. 8 double db frontsquat 15/10
8 double db shoulder press 15/10

3. 10 sandbag lunges 20
10 sandbag bent over rows 20

4. 12 double kb deadlifts 24/16
12 kb twists 24/16

‍

warm up
200m run
into
4sets
45sec on/15sec off
down ups/bike/row/ski
instep stretch+rotation/down dog+seal/dynamic bridge/twisted cross
prehab
3sets
30sec on/10sec off
side plank hold left
side plank hold right
conditioning
every 6min x12

1. 800m run
4 wall walks

2. 2000/1600m bike
8 burpee box jumps

3. 1000/800m row
16 weighted situps

4. 1000/800m ski
24 sandbag squats 20

‍

warm  up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push ups/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
metcon (45min)
teams of two
80 deadlifts 60/45
60 toes to bar
60 handstand push ups
80 power cleans 60/45
60 pull ups
60 burpees over bar
80 shoulder to overhead 60/45
30 bar muscle ups
30 nose to wall handstand push ups
scale 45/30, knee raises, hand release push ups, jumping pull ups, ring rows, burpee pull ups, burpee to target, elevated hspu, push ups
#teamday
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
rope jumps
ski
instep stretch + rotation/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
hollow hold
strength (20min)
work up to a heavy complex
frontsquat + 1/1 frontrack lunges + frontsquat
back off set
emom x 6
2 frontsquats @90%
metcon (16min)
e2mom x 8
1.) 40 double unders + 12 single arm db thruster 22,5/15
2.) 20/15cal ski + 6 alt single arm db devils press 22,5/15
scale single unders (x2), 15/10
#building
rpe7

‍

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
tuck sit hang
plank ups
strength (18min)
pause benchpress
6 sets
5 reps @70% of 1rm
*2sec pause in bottom
2min rest
metcon (16min)
amrap 16min
8 shoulder to overhead 50/35
12 chest to bar pull ups
24 sit ups
#pushpull
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell roll outs
metcon (35min)
benchmark
"Holleyman"
30 rounds
5 wall balls 9/6
3 handstand push ups
1 power clean 100/70
scale 6/4, hand release push ups, 60/40
#benchmarkday
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
barbell good mornings @unloaded bar
tuck sit hang
strength (20min)
deadlift
work up to a heavy 3rm (touch & go)
back off set
emom x 5
1 rep @3rm
metcon (18min)
for time
60/45cal row
60 swings 24/16
60 toes to bar
40/30cal row
40 swings 24/16
40 toes to bar
scale 16/12, knee raises
#pullingstamina
rpe8

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/dynamic bridge
prehab
3sets
30sec on/10sec off
side plank hold /left
side plank hold /right
conditioning
4sets
2min on/30sec off

1. 20m plate pinch carry 20/15
10 plate ground to overhead 20/15

2. 10 double db push press
10 elevated push ups

3. 10 v-ups
10 plate pull throughs 15/10

4. 8/8 double kb bulgarian split squats 16/12
8 double kb frontsquats 16/12

‍

warm up (6min)
2 sets
45sec on/15sec off
down ups
step ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
top of ring support hold
roll outs
strength (20min)
work up to a heavy push jerk
back off set
every 45sec x 8
push jerk @80%
metcon (14min)
for time
21-15-9 reps
hang power snatches 60/45
ring dips
burpee box jumps 60/50
scale 40/30, box supported dips
#upperbodypush
rpe8

HYROX

warm up
3sets
45sec on/15sec off
row/ski/bike
sumo squat stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
double db top of push up hold
db hollow hold
conditioning
3sets
90sec on/30sec off
1. 8 sandbag squats 20
12 box jumps 60/50

2. 30sec row (sprint)
1min row (easy)

3. 8 ring rows
8 push ups

4. 30sec ski (sprint)
1min ski (easy)

5. 4 double db devils press + thruster 22,5/15
8 alt double db frontrack lunges 22,5/15

6. 30sec bike (sprint)
1min bike (easy)

‍

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hollow hold
tuck sit hang
metcon (45min)
teams of two
for time
800m run (both)
80 shoulder to overhead 50/35
80 burpees over bar
80 medball cleans 9/6
80 toes to bar
400m
40 shoulder to overhead 50/35
40 burpees over bar
40 medball cleans 9/6
40 toes to bar
scale 35/25, 6/4, knee raises
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/15sec off
barbell turkish sit ups
nose to wall handstand hold
strength (20min)
work up to a heavy complex
snatch pull + power snatch + hang squat snatch
scale snatch pull + power snatch + hang power snatch
back off set
emom x 5
snatch pull + power snatch @90%
metcon (15min)
6 rounds
for time
8 handstand push ups
12 alt db snatches 22,5/15
24 double unders
scale hand release push ups, 15/10, single unders (x2)
#welovetolift
rpe7

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
barbell roll outs
strength (20min)
backsquat
every 2:30min x 6
6 reps @78% (heavy)
metcon (12min)
for total reps
6 rounds
1min on/1min off
6 shuttle runs (2x6m)
max alt kb goblet lunges 32/24
scale 20/12
#legslegslegs
rpe9

‍

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
double db top of push up hold
double db bottom of push up hold
strength (20min)
evey 2min x 8
2 shoulder press @90%
metcon (15min)
amrap 8min
10 double db hang power clean & jerks 22,5/15
10/7cal row
2min rest
amrap 8min
10 double db box step ups 22,5/15
10/7cal bike
scale 15/10
#pureshoulderstrength
rpe8

‍

warm up (9min)
3 sets
45sec on/15sec off
down ups
step ups
samsons stretch/lateral squat stretch/down dog & seal
prehab (8min)
3 rounds
30sec on/10sec off)
barbell turkish sit ups
wall squats with 3sec pause in bottom
tuck sit hang
metcon (28min)
benchmark
"Laetitia"
5 rounds
20 overheadsquats 40/30
20 burpee box jumps 60/50
20 pull ups
scale  30/20, frontsquats, jumping pull ups, ring rows
#welovebenchmarkdays
rpe8

HYROX

warm up
2sets
45sec on/15sec off
row/ski
down ups
sumo squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
mebdall turkish sit ups
plank hold on medball
conditioning
8min on/2min off

1. 10 sandbag zercher lunges 20
10 hercules burpees

2. 250/200m row
250/200m ski

3. 10 double squat wall balls 9/6
20 meball sit ups 9/6

4. 250/200m row
250/200m ski

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell turkish sit ups
strength (20min)
deadlift
every 3min x 5
6 reps @76% (heavy)
metcon (15min)
emom x 15
1. 6 power cleans 70/50
2. 12 toes to bar
3. 12/9cal ski
scale 45/30, knee raises
#pullpullpull
rpe7

‍

HYROX

warm up
200m run
into
2sets
45secon/15sec off
row
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
plank hold
tuck ups
conditioning
4sets
1. 1000m run

2. amrap
250m row
10 burpees over erg

- die eine Hälfte fängt mit 1. an und die andere mit 2.  und sobald sie den 1km gelaufen sind wird gewechselt

‍

‍

warm up
200m run
into
3sets
ski/row/bike
sumo squat stretch/samson stretch/lateral squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
every 8min x 9

1. 300m run
20 box jump overs 60/50
300m run
20 box jump overs 60/50
300m run

2. 400/300m row
40 double unders
400/300m row
40 double unders
400/300m row

3. 400/300m ski
12/9cal bike
400/300m ski
12/9cal bike
400/300m ski

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/samson stretch/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
kb twist
tuck sit  hang
metcon (40min)
teams of two
12 rounds
12 swings 24/16
12 synch burpees
8 single arm kb thruster left side 24/16
12 pull ups
8 single arm kb thruster right side 24
12 box jump overs 60/50
scale 16/12, junping pull ups, ring rows
#teamday
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 3sec pause in bottom
barbell roll outs
strength (20min)
work up to a heavy overhead squat
back off set
every 75sec x 6
3 overhead squats @78%
scale front squat
metcon (18min)
6 rounds
for total reps
90sec on/90sec off
8 hang power snatch 50/35
10 alt barbell overhead lunges 50/35
max sit ups in remaining time
scale 35/25, frontrack lunges, backrack lunges
#itsallaboutpractice
rpe8

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/sumo squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
kb twist
db pull thoughs
conditioning
2sets
15min on/4min off

1. 250/200m row
10 double db deadlifts 22,5/15
250/200m row
10 double db push press 22,5/15
250/200m row
10 double db thruster 22,5/15

2. 250/200m ski
30m double kb farmers carry 32/24
250/200m ski
20m double kb frontrack carry 32/24
250/200m ski
10m double kb overhead carry 32/24

‍

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
reverse snow angels
strength/skill (15min)
handstand walk
back off set
every 2min x 5
10m handstand walk
scale supported handstand walk, wall supported handstandwalk, plate walks, shoulder tabs, backfacing, nose to wall
metcon (23min)
for time
80/60cal ski
80 burpees on plate
80/60cal bike
80 handstand push ups
scale 40 handstand push ups, elevated handstand push ups, hand release push ups
#practicepracticegymnastic
rpe8

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (22min)
work up to a heavy complex
1 power clean + 1 hang power clean + 2 push jerk
back off set
10-8-6-4-2 reps (10min)
@75% of heaviest complex
power cleans
hang power cleans
push jerks
metcon (11min)
10 rounds
for time
8 chest to bar pull ups
8 single arm db devils press 22,5/15
scale pull ups, jumping pull ups, 15/10
#welovethebarbell
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 3sec pause in bottom
tuck sit  hang
strength (20min)
frontsquat @70% of 1rm
every 3min x 5
1 tempo squat 4sec down
1 pause squat with 4sec pause in bottom
3 squats
metcon (12min)
amrap 12min
40 double unders
20 toes to bar
5 frontsquats 80/55
scale single unders (x2), knee raises, 50/35
#legslegslegs
rpe8

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
handwalk+psuh up/lateral squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
hollow hold
conditioning
every 15min x3

1. 800m run (easy)
30 burpees
500/400m row (medium)
20 burpees
250/200m ski (sprint)
10 burpees

2. 1000/800m ski (easy)
30 burpees
400m run (medium)
20 burpees
250/200m row (sprint)
10 burpees

3. 1000/800m row (easy)
30 burpees
500/400m ski (medium)
20 burpees
200m run (sprint)
10 burpees

‍

‍

warm up (6min)
2 sets
45sec on/15sec off
row
step ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
barbell top of press hold @unloaded bar
strength (15min)
work up to a heavy 2rm shoulder press
back off set
every 30sec x 10
1 rep @85% of 2rm
metcon (17min)
benchmark
"fight gone bad"
3 rounds
for total reps
1min wall balls 9/6
1min sumo deadlift high pull 35/25
1min box jumps 50
1min push press 35/25
1min row
1min rest
scale 6/4, 25/15
#benchmarkday
rpe8

HYROX

warm up
2sets
45sec on/15sec off
down ups
step ups
samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
db twists
conditioning
4sets
8min on/2min off

1. 16 alt box step over 22,5/15
10 feet elevated push ups
8/8 kb bulgarian split squats
10 feet elevated ring rows

2. 20 weighted situps ahap
20 db pull throughs ahap
20m double kb farmers carry 32/24

‍

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
nose to wall handstand hold
arch hold
conditioning
every 8min x 9

1. 400m run
30/20cal bike
400m run

2. 600/500m row
20 a-jumps
600/500m row

3. 600/500m ski
8 wall walks
600/500m ski

‍

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
tuck sit hang
barbell roll outs
metcon (43min)
teams of two
for time
6 rounds
8 power cleans 70/50
8 burpees over bar
12 toes to bar
into
2000/1500m ski
5000/3750m bike
into
6 rounds
8 frontsquats 70/50
8 shoulder to overhead 70/50
12 pull ups
scale 45/30, knee raises, jumping pull ups, ring rows
#teamday
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
rower pike ups
tuck sit hang
strength (20min)
deadlift
10 reps @60%
8 reps @70%
6 reps @72%
4 reps @76%
4 reps @78%
2 reps @80%
2 reps @84%
*2min rest b/w sets
metcon (16min)
3 rounds
for time
500/400m row
20 swings 32/24
20 pull ups
scale 20/12, jumping pull ups, ring rows
#pullingstamina
rpe8

HYROX

warm up
200m run
2sets
45sec on/15sec off
row/ski
lateral squat stretch/sumo squat stretch
prehab
3sets
30sec on/10sec off
hollow hold
arch hold
conditioning
every 10min x 4

1. 250/200m row (sprint)
1000m run
250/200m ski (easy)

2. 250/200m ski (sprint)
1000m run
250/200m row (easy)

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
handwalk + push up/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
arch hold
strength (16min)
benchpress
every 90sec x 8
2 reps @80%
metcon (20min)
for time
60 hand release push ups
60 box jump overs 60/50
40 handstand push ups
40 double db box step overs 22,5/15
20 strict handstand push ups
20 double db burpee box step overs 22,5/15
scale kneeling hand release push ups, step overs, elevated hspu, box supported hspu, 15/10, elevated strict hspu, 15/10
#upperbodypush
rpe7

‍

warm up (6min)
2 sets
45sec on/15sec off
bike
rope jumps
samson stretch/sumo squat stretch
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
hollow hold
strength (20min)
backsquat
every 90sec x 9
1.,4.,7.: 3 reps @70/75/80%
2.,5.,8: 2 reps @75(80/85%
3.,6.,9: 1 rep @80/85/90%
metcon (16min)
emom x 16
1. 12/9cal bike
2. 10 double db hang power snatches 22,5/15
3. 40 double unders
4. 20 alt double db suitecase lunges 22,5/15
scale 15/10, 20 double unders, single unders (x2), lunges
#legslegslegs
rpe7

‍

warm up (6min)
2 sets
45sec on/15sec off
down ups
step ups
down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
strength/gymnastic (20min)
every 3min x 5
6 stict pull ups
6 strict dips
6 nose to wall handstand push ups
scale, banded pull ups, floor assistant pull ups, stationary dips, box supported dips, elevated nose to wall handstand push ups, box supported hanstand push ups
metcon (16min)
amrap 16min
8 burpee box jumps 60/50
12 shoulder to overhead 50/35
24 sit ups
scale 35/25
#gymnasticstrength
rpe7

HYROX

warm up
3sets45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of shoulder press hold
barbell roll outs
conditioning
4set
60sec on/30sec off

1. sled push 150/100

2. double db renegade row + push up 22,5/15

3. 1 sandbag squat + 2 sandbag lunges 20

4. seated double db shoulder press 22,5/15

5. double kb romanian deadlifts 24/16

6. barbell bizep curls 20/15

7. rest

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of shoulder press hold @unloaded bar
strength (18min)
work up to a heavy hang squat snatch
back off set
emom x 5
3 reps @75%
1 rep @70%
metcon (18min)
4 rounds
400m run
30 wall balls 9/6
20 toes to bar
scale 6/4, knee raises
#upperbodypush
rpe8

‍

‍

‍

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
bottom of push up hold
conditioning
every 8min x 9
1. 1000m run
20 alt db devils press 22,5/15

2. 1250/1000m row
30 kb goblet step ups 24/16

3. 1250/1000m ski
40 wall balls 9/6

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/lateral squat strech/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball twist
db pass through
metcon (35min)
teams of two
for time
4 rounds
20 wall balls 9/6
20 alt db snatches 22,5/15
20 hand release push ups
into
80 burpee pull ups
into
2 rounds
40 wall balls 9/6
40 alt db snatches 22,5/15
40 toes to bar
scale 6/4, 15/10, kneeling push ups, knee raises
#teamday
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength (15min)
work up to a heavy complex
deadlift + hang squat clean + push jerk
metcon (15min)
"Battlethebeach Event 4 mod"
for time
400m run
40 squat cleans 50/35
400m run
40 shoulder to overhead 50/35
scale 35/25
#barbellcycliing
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal
prehab (4min)
tabata
hollow hold
arch hold
strength/core (20min)
4 rounds
8/8 single arm db turkish sit ups
16 db twist
20sec top of push up hold on db left side
20sec top of push up hold on db right side
10 db side bends left side
10 db side bends right side
@ahap
90sec rest b/w rounds
metcon (20min)
"Battlethebeach Event 2 mod"
FTP Test
for total distance
1min row
1min rest
2min row
2min rest
3min row
3min rest
4min row
4min rest
#testyourendurancestamina
rpe8

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
tuck sit hang
strength (20min)
every 2:30min x 6
3 deadlifts @83% (heavy)
6/6 single leg db glutebridge
metcon (12min)
"Battlethebeach Event 6 mod"
for total reps
2-2-2-3min
*1min rest b/w sets
1. set
6 strict pull ups
6 burpees over bar
max thruster 50/35
2. set
8 bar muscle ups
max thruster 50/35
3. set
18 chest to bar pull ups
max thruster 50/35
4. set
24 pull ups
max thruster 50/35
scale 35/25, banded pull ups, ring rows, burpee pull up, 10 burpee to target, jumping chest to bar or pull ups, jumping pull ups or ring rows
#skillskillskill
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of shoulder press hold @unloaded bar
strength (18min)
push press
work up to a hevy push press
back off set
every 30sec x 10
1 rep @70%
metcon (18min)
"Battlethebeach Event 1 mod"
for time
100 double unders
21 box jump overs 60/50
21 double db hang power clean & jerks 22,5/15
21 burpees over db´s
100 double unders
15 box jump overs 60/50
15 double db hang power clean & jerks 22,5/15
15 burpees over db´s
100 double unders
9 box jump overs 60/50
9 double db hang power clean & jerks 22,5/15
9 burpees over db`s
21 Waterfall-Boxjump overs
#weneedchallenges
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of shoulder press hold @unloaded bar
strength (16min)
frontsquat
every 90sec x 10
2 reps @73% (moderate light)
metcon (15min)
"Battlethebeach Even t3 mod"
for time
25 deadlifts 80/55
25 double db floor presses 22,5/15
25 toes to bar
50 wall balls 9/6
25 toes to bar
25 double db floor preess 22,5/15
25 deadlifts 80/55
scale 50/35, 15/10, 6/4, knee raises
#welovechallenges
rpe8

HYROX

warm up
200m run
into
2 sets
45sec on/15sec off
row
instep stretch+rotation/lateral squat stretch
prehab
3sets
30sec on/10sec off
single leg alt v-ups
mountain climbers
conditioning
every 9min x 5
400m run
500m row
200m run
250m row

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
2 sets
30sec on/10sec off
rower pike ups
side plank hold left side
side plank hold right side
strength (20min)
work up to a heavy shoulder press
back off set
every75sec x 5
1 shoulder press + 1 neg tempo shoulder press (6sec down) + 1 shoulder press 70%
metcon (12min)
amrap 12min
10 hang power snatches 40/30
20/15cal row
#strongshoulder
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength (20min)
work up to a heavy complex
power clean & push jerk
back off set
emom x 5
power clean & jerk @80%
metcon (18min)
for time
800m run
4 rounds
12 double db deadlifts 22,5/15
9 double db hang power cleans 22,5/15
6 double db shoulder to overhead 22,5/15
400m run
2 rounds
12 double db deadlifts 22,5/15
9 double db hang power cleans 22,5/15
6 double db shoulder to overhead 22,5/15
200m run
1 round
12 double db deadlifts 22,5/15
9 double db hang power cleans 22,5/15
6 double db shoulder to overhead 22,5/15
scale 15/10
#welovetolift
rpe8

‍

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/lat stretch
prehab
3sets
30sec on/10sec off
hollow hold
top of push up hold
conditioning
4 Sets
90sec on/30sec off
1.⁠ ⁠10/10 db single arm bench press 22,5/15
10 push ups

2.⁠ ⁠8/8 kb goblet bulgarian split squats 24/16
20 air squats

3.⁠ ⁠12 Double kb gorilla rows 32/24
12 pull ups

4.⁠ ⁠10/10 Double db Romanian deadlifts 22,5/15
20m double db suitcase walking lunges 22,5/15

Scale: kneeling push ups, ring rows

‍

warm up (l6min)
3 sets
45sec on/15sec off
down ups
samson stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db bottom of squat hold
strength (20min)
backsquat
every 2min x 7
1. 2 reps @83%
2. 4 reps @78%
3. 6 reps @74%
4. 8 reps @70%
5. 6 reps @76%
6. 4 reps @80%
7. 2 reps @85%
metcon (18min)
8 rounds
for time
6 single arm db thruster left side 22,5/15
6 burpees over db
6 single arm db thruster right side 22,5/15
6 burpees over db
12 pull ups
scale 15/10, jumping pull ups, ring rows
#legslegslegs
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
top of push up hold
reverse snow angels
conditioning
emom x 42

1. 6 double db burpees22,5/15

2. 12/9cal ski

3. 12 sandbag box step ups 20

4. 12/9cal row

5. 60m double kb farmers carry 32/24

6. sled push 150/100

7. rest

‍

‍

warm up
200m run
into
4sets
down ups/bike/ski/row
samson stretch/handwalk/lat stretch
prehab
3sets
30sec on/10sec off
plank hold
tuck ups
conditioning
every 9min x 8

1. 200m run
8 burpee double jump over line
200m run
8 burpee double jump over line
200m run
8 burpee double jump over line
200m run

2. 15/12cal bike
15 box jumps 60/50
15/12cal bike
15 box jumps 60/50
15/12cal bike
15 box jumps 60/50
15/12cal bike

3. 250/200m ski
12 double kb frontrack lunges 24/16
250/200m ski
12 double kb frontrack lunges 24/16
250/200m ski
12 double kb frontrack lunges 24/16
250/200m ski

4. 250/200m row
15 plate ground to overhead 20/15
250/200m row
15 plate ground to overhead 20/15
250/200m row
15 plate ground to overhead 20/15
250/200m row

‍

Event 1 (12min)

for time

100 partner wall balls 9/6

100 burpees on plate

*only two athletes work at a time

you can split it up however you like

Event 2 (8min)

for time

Athlete 1: 1000m run

Athlete 2: 2500m bike

Athlete 3: 1500m row

Athlete 4: 1500m ski

Event 3a (10min)

3rm backsquat (2 Athletes)

1rm complex (2 Atheletes)

*deadlift + hang squat clean + STOH

Event 3b (5min)

for max reps

max unbroken nose to wall handstand hold (sec)

max unbroken kipping hspu

max dead hang (sec)

max strict pull ups

Event 4 (5min)

amrap 5min

max distance double db wheelbarrow  15/10

*two athletes work for 6 minutes at a time, then rotate

Event 5 (10min)

YGIG

12 rounds

for time

10 shoulder to overhead 50/35

10 box jump overs 60/50

*Each athlete does 4 rounds

‍

Event 6 (10min)

21-15-9 reps

partner deadlifts 150/120/100

synch toes to bar

*one team does 21 reps first, then the other team. Then 15 and 9, alternating

‍

warm up (6min)
2 sets
45sec on/15sec off
ski
step ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
nose to wall handstand hold
strength (20min)
deadlift
every 3min x 5
6 deadlifts @72% (moderate)
6 nose to wall handstand push ups
scale elevated hspu, box supported hspu
metcon (15min)
emom x 15
1. 20 wall balls 9/6
2. 12/9cal ski
3. 12 box jumps 60/50
scale 6/4
#lowerbodypullupperbodypush
rpe7

‍

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
sumo squat stretch/samson stretch/down dog+seal
prehab
3sets
30sec on/10sec off
medball turkish sit ups
top of push up hold
conditioning
every 4min x 9

1. 15 wall balls 9/6
250/200m row
15 wall balls 9/6

2. 20 sandbag lunges 20
250/200m ski
20 sandbag lunges 20

3. 40m double kb farmers carry 32/24
200m run
40m double kb farmers carry 32/24

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
strength/functional (16min)
4 sets
10/10 single arm db bench press @ahap
6-8 strict pull ups
10 def push ups
12 inverted ring rows
2min rest
scale banded pull ups, floor assistant strict pull ups, ring rows
metcon (15min)
for time
100 alt db snatches 22,5/15
100 sit ups
100/75cal row
*divide as needed
scale 15/10
#welovefunctionaltraining
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
top of push up hold on db`s
strength (17min)
frontsquat
every 2min x 6
5 reps @76% (moderate)
metcon (12min)
amrap 12min
6 double db hang squat cleans 22,5/15
3 wall walks
30 double unders
scale 15/10, inchworm, single unders (x2), 15 double unders
#buildyourlegsbecausethatsthebase
rpe7

‍

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 turkish sit ups
barbell roll outs
metcon (30min)
Birthday WOD
"Anna"
12 rounds
for time
8 hang power snatches 50/35
19 toes to bar
7 overhead squats 50/35
5 strict handstand push ups
scale 35/25, knee raises, frontsquats, hand release push ups
#happybirthdayanna
rpe8

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
down dog+seal/instep stretch+rotation
prehab
3sets
30sec on/10sec off
side plank /side
conditioning
20min on/4min off

1. 400 run (fast)
20 burpee broad jumps

2. 500/400m row (fast)
500/400m ski (easy)

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
down dog & seal/twisted cross
prehab (4min)
tabata
top of push up hoid
reverse snow angels
strength (17min)
work up to a heavy complex
2 push press + 2 push jerk + 1 split jerk
back off set
emom x 3
1 push press + 1 push jerk + 1 split jerk @90%
metcon (20min)
for time
1000m run
50 burpees on plate
50 pull ups
500/400m row
25 burpees on plate
25 pull ups
scale jumping pull ups, ring rows
#upperbodypush
rpe8

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/lat stretch
prehab
3sets
30sec on/10sec off
hollow hold
plank ups
conditioning
3sets
3min on/1min off

1. 5/5 db turkish sit ups 22,5/15
10 db renegade rows 22,5/15

2. 15 kb goblet squats 24/16
15 kb swings 24/16

3. 20 barbell shoulder press 20/15
20 ring rows

‍

‍

warm up
200m run
into
3sets
bike/ski/row
samson stretch/handwalk/lat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
every 9min x 8

1. 400m run
20 double db box step over 22,5/15
400m run

2. 30/24cal bike
8 wall walks
30/24 bike

3. 500/400m ski
40m double kb overhead carry 24/16
500/400 ski

4. 500/400m row
30 medball situps 9/6
500/400m row

‍

warm up
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
tuck sit hang
metcon (45min)
teams of two
for time
2000m run
into
100 deadlifts 100/70
100 toes to bar
100 burpees over bar
200 wall balls 9/6
*divide as needed
scale 60/40, knee raises
#teamday
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
rope jumps
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
kb twist
strength (20min)
work up to a heavy backsquat
back off set
every 75sec x 6
4 reps @76% (mod)
metcon (18min)
5 rounds
for time
200m run
8 swings 32/24
12 alt kb goblet lunges 32/24
24 double unders
scale 20/12, single unders (x2)
#weneedtobuildlegs
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
plank ups
tuck ups
conditioning
4sets
90sec on/30sec off

1. 10 push ups
10 barbell bicep curls 20/15

2. 10 alt sandbag lunges 20
10 sandbag squats 20

3. 10 alt double kb gorilla rows ahap
10 kb russian swings ahap

4. 10 double db deadlifts
10 db glute bridges

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (4min)
tabata
hollow hold
arch hold
strength (33min)
3 rounds
60sec on/30sec off
1. sandbag cleans 70/45
2. sled push 120/80
3. ghd sit ups
4. kettlebell farmers carry (6m) 32/24
5. stationary dips
6. strict pull ups
7. nose to wall handstand push ups
scale 45/30, 80/60, sit ups, 24/16, banded dips, parallette dips, banded pull ups, ring rows, elevated hspu, box supported hspu
#purestrength
rpe8

‍

‍

Happy Birthday Coach Marlon

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
tuck sit hang
metcon (33min)
Birthday WOD
"Marlon"
amrap 33min
6 power cleans 60/45
8 back squats 60/45
19 box jump overs
9 handstand push ups
2 bar muscle ups
scale 45/30, elevated hspu, hand release push ups, burpee pull ups, burpee to target
#happybirthdaymarlon
rpe8

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warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
plank ups
strength (20min)
work up to a heavy complex
snatch pull + below the knee squat snatch + hang squat snatch
back off set
emom x 6
snatch pull + hang squat snatch @85% of 1rm complex
metcon (15min)
for time
21-15-9 reps
overhead squats 60/45
burpees over bar
*30 toes to bar b/w sets
scale 40/25, frontsquats, knee raises
#itsallaboutweightlifting
rpe8

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
down ups
handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
bottom of push up hold
conditioning

120sec on/40sec off
1. 1x 200m run

2. 5 double kb deadlifts 24/16
10m double kb farmers carry 24/16

3. 1x 200m run

4. double db devils press + thruster 22,5/15

5. medball sit ups 9/6

6. 1x 200m run

7. sled push 150/100

* es wird überall for max reps gearbeitet außer beim laufen, da sollen nur 1x 200m gelaufen werden und dann ist die pause ewas länger. So kann in den anderen stationen härter gearbeitet werden.

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