WOD

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
wall squats with 2sec pause in bottom
strength (18min)
backsquat
every 2:30min x 5
6 reps @76% (heavy)
metcon
benchmark
"BARRAZA"
amrap 18min
200m run
9 deadlifts 125/84
6 burpee bar muscle ups
scale 80/50, burpee pull ups, burpee to target
#benchmarkday
rpe9

‍

warm up
200m run
into
2sets
45sec on/15sec off
row
sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
single leg alt v-ups
conditioning

2min on/30sec off

1) 400m run

2) 10 burpee to target
10 wall balls 9/6

3) max m row

4) 10m walking sandbag lunges 20
20m double kb farmers carry 32/24

5) max m ski

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
strength (18min)
work up to a heavy complex
2 push press + 1 push jerk
back off set
emom x 6
1 push  press + 1 push jerk @90% of heaviest complex
metcon (18min)
emom x 18
1. 12/9cal bike
2. 6 double db burpee 22,5/15
3. 12 toes to bar
scale 15/10, knee raises
#upperbodypush
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
plank hold
side plank hold/side
strength/strongman
2 rounds
for total reps
90sec on/30sec off
1. sled push 150/100
2. sandbag bear hug carry 70/45
3. sandbag step ups 20
4. ghd sit ups
5. öppenbar carry 100/70
6. double db bench press 22,5/15
7. stationary dips
8. kb twist 24/16
scale 100/70, 45/30, sit ups, 70/45, 15/10
#purestrength
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handdstand hold
db twist
strength (18min)
every 3:00min x 6
2 walll walks
4  nose to wall handstand push ups
8 alt nose to wall shoulder taps
8 push ups
8 weighted sit ups @ahap
metcon (18min)
3 rounds
for time
50 wall balls 9/6
20 chest to bar pull ups
200m run with medball 9/6
scale 6/4, pull ups, ring rows
#skillsskillsskills
rpe8

hyrox complete #40
warm up
200m run
into
2sets
45sec on/15sec off
row
sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
db renegade row
db hollow hold
conditioning
2sets
20min on/2min off

1) 10 double db thruster 22,5/15
10 double db frontsquats 22,5/15
20 wall balls 9/6
400m run

2) 10 broad jumps
10 push ups
10 burpee broad jumps
500/400m row

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (20min)
work up to a heavy squat snatch
back off set
emom x 6
1 squat snatch @80%
scale power snatch
metcon (12min)
amrap 12min
24 double unders
8 double kb hang power snatches 24/16
12 alt double kb frontrack lunges 24/16
scale single unders (x2), 16/8, db
#heavysnatchvibes
rpe8

‍

hyrox engine #40
warm up
2sets
45sec on/15secc off
row/ski
down ups
handwalk+push up/samson stretch
prehab
3sets
30sec on/10sec off
side plank raises left
side plank raises right
conditioning
12 sets
3min on/30s off

1) max cal row

2) 15 double db deadlifts 22,5/15
15 burpees

3) max cal ski

4) 15 kb goblet squats 24/16
15 kb twists 24/16

‍

‍

warm up
200m run
into
3sets
45sec on/15sec off
row/ski/bike
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
tuck sit hang
single leg alg. v-ups
conditioning
every 24min x3

a) 1200m run
40 sandbag box step ups 20
1200m run
40 sandbag box step ups 20

b) 1500/1200m row
60/40cal bike
1500/1200m row
60/40cal bike

c) 1500/1200m ski
30 burpee toes to bar
1500/1200m ski
30 burpee toes to bar

‍

Team WOD

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
metcon (45min)
teams of two
for time
160/140/120cal row
*e2:30mom
12 synch db snatches 22,5/15
12 push ups
into
100 burpees on plate
*e2:30mom
12 synch single arm db thruster 22,5/15
12 toes to bar
into
100 box jumps 60/50
*e2:30mom
6 synch single arm db devils press 22,5/15
6 bar muscle ups
scale 15/10, kneeling push up, knee raises, pull ups
#teamday
rpe8

STRENGTH

warm up
3 sets
45sec on/15 sec off
down ups
instep stretch + rot./ sumo squat stretch/ lateral squat stretch
prehab
3 sets
30 sec on/10 sec off
barbell good mornings
dumbell globlet front squat hold
strength
every 3 mins x 7
5 deadlifts @72%
5 dumbell hip thrust @ahap
12/12 Single leg banded Hamstring curls @ahap
Zusätze/backoff
Every 2 mins x 5
8 dumbell goblet sissy squats @ahap
10 jumping air squats
#building

‍

warm up (6min)
200m run
into
4 sets
45sec on/15sec off
down ups
down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
double db top of push up hold
double db bottom of push up hold
strength (12min)
4 rounds
6 seated double db shoulder press @ahap
6 deficit push ups
4 strict ring pull ups
8 inverted ring rows
rest as needed
scale kneeling push ups, push ups, floor assistant ring pull ups
metcon (22min)
5 rounds
for time
400m run
20 shoulder to overhead 50/35
5 burpee pul ups
scale
40/25, burpees jumping pull ups, burpee to target
#uppebodystrength
rpe8

hyrox foundational #39
warm up
3sets
45sec on/15sec off
down ups
samson stretch/instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
arch hold
conditioning
4sets
90sec on/30sec off

1) max sandbag box step ups 20

2) max double db deadlifts 22,5/15

3) 150m row (sprint)
10sec rest
max m row in remaining time

4) 15 plate ground to overhead 20/15
max plate overhead lunges in remaining time

5) 5 burpees
max push ups in remaining time

‍

warm up (6min)
3 sets
45sec on/15sec off
row
intstep stretch + rotation/samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
tuck sit hang
strength (18min)
every 2min x 5
5 deadlifts @78% (heavy)
metcon (12min)
crossfit community cup
WOD 2
for total reps
2min on
1min off
2min on
1min off
2min on
1min off
3min on
1.&2.
15 toes to bar
15 overhead squats 50/35
max cal row
3.&.4.
15cal row
15 overhead squat 50/35
max bar muslce ups
advanced
53/30, chest to bar pull ups
intermediate
35/25, pull ups
scale
knee raises, 30/20, pull ups
Rookie
sit ups, 20/15, ring rows
#communitycup
rpe8

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
barbell roll outs
strength (30min)
crossfit community cup
WOD 3
within 20min
1rm front squat
1rm hang power clean
#communitycup
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/twisted cross/handwalk + push up
prehab (4min)
tabata
top of push up hold
reverse snow angels
strength (18min)
every 90sec x 7
2 push jerks @78%
*1 rep with 3sec pause in catch
metcon (20min)
crossfit community cup
WOD 1
amrap 20min
12 box step overs 60/50
9 alt db snatches 22,5/15
3 handstand push ups
Pro
75/60, strict hspu
intermediate
hand release push ups
scale
50/50, 15/10
#communitycup
rpe7

‍

hyrox foundational #40
warm up
3sets
45sec on/15sec off
down ups
samson stretch/sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
alt single leg v-ups
top of push up hold
conditioning
3sets
1:15 on/25sec off

1) 10 double db reverse fly
10 double db front to lateral raise

2) 20 sandbag lunges 20
10 sandbag squats 20

3) max m row

4) 5 kb windmills

5) 10 wall ball situps 9/6
10 tuck ups

6) 10 double db hang power cleans 22,5/15
10 double db bent over rows 22,5/15

7) max m ski

8) 10 push ups
5 burpees

‍

warm up (6min)
200m run
into
4 sets
45sec on/15sec off
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
metcon (45min)
in teams of two
for time
10 rounds
200m run
15 burpees
*one athlete runs while the other does burpees – always switching back and forth
into
10 rounds
5 power cleans 50/35
10 pull ups
5 frontsquat 50/35
10 sit ups
5 thruster 50/35
into
10 rounds
12/9cal row
8 handstand push ups
*one athlete rows while the other does handstand push ups – always switching back and forth
scale 40/30, jumping pull ups, ring rows, elevated hspu, hand release push ups
RX+ 60/45, chest to bar pull ups, toes to bar, strict hspu
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/lateral squat stretch/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
medball plank hold
medball twist
strength (18min)
backsquat
work up to a 3rm
back off set
emom x 5
1 rep @3rm
metcon (18min)
4 rounds
36 double unders
24 wall balls 9/6
into
4 rounds
12 box jumps 60/50
24 sit ups
scale single unders (x2), 6/4
#legslegslegs
rpe7

‍

hyrox complete #38
warm up
3sets
45sec on/15sec off
down ups
sumo squat stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
mountain climbers
hollow hold
conditioning
5 sets
30secon/60sec off

1) 30sec ski (sprint)
5 double db hang squat cleans 22,5/15

2) 30sec kb goblet squats 24/16
5 burpee broad jumps

3) 30sec row (sprint)
15 push ups

4) 30sec double db z-press
10 wall balls 9/6

Beispiel: 30s Ski Sprint, 60s to complete 5 x DB Squat Clean, any time remaining is rest

‍

‍

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
step ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength (20min)
every 2min x 8
4 nose to wall handstand push ups
4 chin ups
scale elevated strict hspu, box supporeted hspu, banded chin ups, floor assistant chin ups
metcon (20min)
emom x 20
1. 12/9cal bike
2. 4-6 double db devils press 22,5/15
3. 12/9cal ski
4. 8-12 def db push ups
scale 9/7cal, 15/10
#buildinggymnasticstrength
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell roll outs
strength (20min)
deadlift (heavy)
every 2:30min x 5
5 reps @81%
then
2min rest
into
1 unbroken max reps @70%
metcon (15min)
10 rounds
for time
4 hang power cleans 60/45
6 alt barbell frontrack lunges 60/45
8 burpees over bar
scale 40/30, lunges, frontsquats
#heavyday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
top of press hold @unloaded bar
double db side bends
strength (20min)
5 sets
2 shoulder press + 2 push  press @climbing
*start with 60% of 1rm shoulder press
3min rest b/w sets
metcon (12min)
amrap 12min
2-4-6-8-10-12-etc reps
wall walks
double db box step overs 22,5/15
scale 15/10
#buildingupperbodystrenght
#powerandcore
rpe7

hyrox complete #38
warm up
3sets
45sec on/15sec off
ski/row/down ups
sumo squat stretch/handwalk+push up/down dog+seal
prehab
3sets
30sec on/10sec off
db hollow hold
db twists
conditioning
20 rounds
30sec on/60sec off

1) 30sec ski erg (sprint)
5 double db squat cleans 22,5/15

2) 30sec double db alt lunges
5 burpee broad jumps

3) 30sec row (sprint)
15 push ups

4) double db z-press 15/10
10 wall balls 9/6

Beispiel: 30s Skierg Sprint, 60s to complete 5 x DB Squat Clean, any time remaining is rest

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
barbell turkish sit ups
strength (15min)
work up to a heavy overhead squat
back off set
emom x 4
1 overhead squat @70% with 3sec pause in bottom
metcon (18min)
benchmark
"Nancy"
5 rounds
for time
400m run
15 overhead squats 40/30
scale 30/20, frontsquats
#benchmarkcrossfit
rpe8

‍

hyrox foundational #38
warm up
3sets
45sec on/15sec off
down ups
samson stretch/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
plank ups
single leg alt v-ups
conditioning
30 rounds
60sec on/20sec off
zone 1
1) double db step ups 22,5/15
2) row (sprint)

zone 2
1) burpee broad jumps
2) kb swings 24/16

zone 3
1) Arms only sled pull 100/80
2) 20 hollow flutter kicks
10 tuck ups

zone 4
1) ski (sprint)
2) double db z press 15/10

zone 5
1) shuttle runs
2) plank hold

- 4 athleten pro station
- 2 athleten arbeiten zusammen. einer macht a) für eine Minute während der andere b) für eine minute macht. nach jeder pause wird gewechselt bis jeder 3x an jeder station war.

‍

warm up
200m run
into
2sets
row/ski
rope jumps
handwalk+push up/instep stretch+rotation
prehab
3sets
30sec on/10sec off
plank hold
tuck ups
conditioning
every 8min x 9
a) 30 double unders
150m run
30 double unders
150m run
30 double unders
150m run
30 double unders
150m run
30 double unders
150m run

b) 5 double db thruster 22,5/15
200/150m row
5 double db thruster 22,5/15
200/150m row
5 double db thruster 22,5/15
200/150m row
5 double db thruster 22,5/15
200/150m row
5 double db thruster 22,5/15
200/150m row

c) 8 hand release push ups
200/150m ski
8 hand release push ups
200/150m ski
8 hand release push ups
200/150m ski
8 hand release push ups
200/150m ski
8 hand release push ups
200/150m 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
medball twist
top of double db push up hold
metcon (45min)
teams of two
for time
80/60cal ski/bike
into
160 wall balls 9/6
into
30 complex
YGIG
4 double db deadlifts 22,5/15
3 double db hang power cleans 22,5/15
2 double db shoulder to overhead 22,5/15
1 double db devils press 22,5/15
into
160 toes to bar
into
80/60cal ski/bike
scale 6/4, 15/10, knee raises
#teamday
rpe8

‍

warm up
3sets
45sec on/15sec off
ski/row/down ups
sumo squat stretch/samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
side plank left
side plank right
conditioning
3sets
2min on/30sec rest

1) max m ski

2) 20 double db frontrack squats 22,5/15
max m walking lunges in remaining time 22,5/15

3) 200m row (sprint)
20sec rest
max m row in remaining time

4) max wall balls 9/6
5 burpees for every break

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
rower pike up
db pass through
strength (20min)
benchpress
4 sets
10 reps @72% (heavy)
6/6 bench supported db row @ahap
3min rest
metcon (14min)
3 rounds
for time
500/400m row
20 toes to bar
10 shoulder to overhead 60/45
scale knee raises, 35/25
#upperbodystrength
rpe7

‍

hyrox foundational #36
warm up
200m run
into
2sets
45sec on/15sec off
down ups
sumo squat stretch/samson stretch
prehab
3sets
30sec on/10sec off
hollow hold
hollow into arch roll
conditioning
3 sets
1:45min on/30sec off

1) 10 plate ground to overhead 20/15
10 plate overhead lunges 20/15

2) 10cal row (sprint)
10sec rest

3) 10m sled pull 100/80
10m sled push 100/80

4) 10cal ski (sprint)
10sec rest

5) 10 double db deadlifts 22,5/15
5 double db push press 22,5/15

6) 10 v-ups
10 plank ups

7) 200m run (sprint)
max burpees in remaining time

‍

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (15min)
work up to a heavy complex
power snatch + squat snatch + overheadsquat
metcon (18min)
for time
30 burpees over bar
30 power snatches 40/30
30 box jump overs 60/50
30 hang squat snatches 40/30
30 burpee box jump overs 60/50
30 overhead squat 40/30
scale 30/20
#welovetolift
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
kb twist
strength (20min)
every 3min x 5
6 deadlfits @72% (moderate)
12 weighed sit ups @ahap
metcon (14min)
amrap 14min
40 double unders
20 swings 24/16
5 wall walks
scale single unders (x2), 16/12
#lowerbodypullingstrength
rpe7

‍

warm up
200m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal
prehab (4min)
tabata
hollow hold
arch hold
metcon
benchmark
"murph"
for time
1mile run
100 pull ups
200 push ups
300 squats
1mile run
RX+ weighted vest
scale ring rows, kneeling push ups.
* "cindy"
10 rounds
5 pull ups
10 push ups
15 squats
#benchmarkday
rpe8

‍

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
sumo squat stretch/instep stretch+rotation
prehab
3sets
30sec on/10sec off
top of push up hold
arch hold
conditioning
every 8min x9

a) 5 burpee double jump over line
200m run
5 burpee double jump over line
200m run
5 burpee double jump over line
200m run
5 burpee double jump over line
200m run

b) 5 double db step ups 22,5/15
250/200m row
5 double db step ups 22,5/15
250/200m row
5 double db step ups 22,5/15
250/200m row
5 double db step ups 22,5/15
250/200m row

c) 10 wall balls 9/6
250/200m ski
10 wall balls 9/6
250/200m ski
10 wall balls 9/6
250/200m ski
10 wall balls 9/6
250/200m ski

‍

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
tuck sit hang
nose to wall handstand hold
metcon (40min)
for time
in teams of two
10 complex 50/35
into
50-35-20 reps
handstand push ups
pull ups
burpee box jump overs 60/50
into
10 complex 50/35
*complex
4 power cleans
3 frontsquats
2 shoulder to overhead
1 thruster
each athlete must complete an entire complex
RX+ 60/45, chest to bar pull ups
scale 35/25, elevated hspu, hand release push ups, ring rows
#teamday
#letshavefun
rpe8

‍

hyrox foundational #34
warm up
3sets
45sec on/15sec off
down ups
sumo squat stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
top of push up hold
bottom of push up hold
conditioning
3sets
1:15min on/25sec off

1) 5 sandbag jumping squats 20
5sec rest

2) sled pull 100/80

3) max m row

4) 5/5 single arm kb rows
5sec rest

5) wall balls 9/6

6) 5 double db thruster 22,5/15

7) max unbroken push ups
5sec rest

‍

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 3sec pause in bottom
double db side bends
strength (18min)
work up to a heavy 2rm backrack lunges
back off set
every 2min x 3
10 backrack lunges @65%
metcon (18min)
for time
50 double db squats 22,5/15
40 db pushups 22,5/15
30 double db push press 22,5/15
20 double db lunges 22,5/15
10 double db devils press 22,5/15
20 double db lunges 22,5/15
30 double db push press 22,5/15
40 db pushups 22,5/15
50 double db squats 22,5/15
scale 15/10, kneeling push ups
#dumbbellendurance
rpe8

hyrox engine #33
warm up
3sets
45sec on/15sec off
down ups
sumo squat stretch/instep stretch+
prehab
condtioning
3 rounds
1:45min on/30sec off

1) 20 mountain climbers
max wall balls in remaining time 9/6

2) sled pull 100/80

3) 150m row sprint
10sec rest

4) max unbroken kb swings
into
max kb goblet squats in remaining time

5) 150m ski sprint
10sec rest

6) 10 floor supported double db bench press 22,5/15
10 db tricep extensions 22,5/15

7) 300m bike sprint
10sec rest

‍

warm up (6min)
3 sets
down ups
down  dog & seal/twisted cross/dynamic bridge
prehab (4min)
tabata
hollow hold
arch hold
strength/functional (15min)
4 sets
8/8 single arm db benchpress
12 db pull over
12 db lu raises
8/8 single arm db row
@ahap
rest as needed
metcon (16min)
9 rounds
for time
3 strict pull ups
6 strict nose to wall handstand push ups
9 double kb hang power snatches 24/16
scale banded pull ups, seated floor assitant pull ups, elevated hspu, box supported hspu, 16/12
#gymnasticday
#itsallaboutpracitce
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
rower pike  ups
medball twist
strength (16min)
work up to a heavy split jerk
back off set
emom x 4
3 split jerks @75%
metcon (20min)
Trivium Qualifier 25.1
"power"
5 rounds
for total reps
3min on/1min off
25/20cal row
25 wall balls 9/6
max box jump overs in remaining time  60/50
scale 6/4
#challenge
#power
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
samson stretch/handwalk + push up/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell good mornings @unloaded bar
strength (20min)
work up to a heavy complex
clean pull + 2 hang squat cleans
back off set
emom x 5
4 burpees over bar
1 hang squat clean @85% of heaviest conmplex
metcon (16min)
emom x 16
1. 12/9cal ski
2. 6 power cleans 70/50
3. 12 toes to bar
4.  2-3 wall walks
scale 40/30, knee raises
#weightliftingskills
#weightliftingstrength
rpe7

‍

hyrox foundational #32
warm up
3sets
45sec on/15sec off
down ups
samson stretch/sumo squat stretch/instep stretch+rotsation
prehab
3sets
30sec on/10sec off
top of push up hold
arch hold
conditioning
3 rounds
60sec on/20sec off

1) air squats

2) row sprint

3) lunges

4) floor supported bench press

5) sled push 100/80

6) kb twists

7)  ski sprint

8) wall balls 9/6

9) shuttle runs (6m)

10) farmers carry 32/24

‍

‍

warm up
200m run
into
2 sets
45sec on/15sec off
step ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec rest
tuck sit hang
barbell good mornings @unloaded bar
strength (14min)
backsquat
emom x 10
2 reps @83%
metcon (21min)
for time
200m run
then
2 rounds
3 bar muscle ups
6 deadlifts 100/70
9 box  jumps 60/50
then
400m run
then
3 rounds
3 bar muscle ups
6 deadlifts 100/70
9 box jumps 60/50
then
800m run
then
4 rounds
3 bar muscle ups
6 deadlifts 100/70
9 box jumps 60/50
scale jumping bar muscle ups, chest to bar pull ups, pull ups, jumping pull ups, 70/50
#crossfit
#legslegslegs
rpe7

hyrox engine #31
warm up
200m run
into
2sets
45sec on/15 sec off
ski/row
samson stretch/sumo squat stretch
prehab
3sets
30sec on/10sec off
double db top of push up hold
rower pike ups
conditioning
19min on/2min off
in teams of two

zone 1
1) 400m run

2) 10 double db hang cleans 22,5/15
max m ski

*change when one athlete finished 400m

zone 2
1) 30m sandbag lunges 20

2) max m row

*change when one athlete finished 30m lunges

‍

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/twisted cross
prehab
3sets
30sec on/10sec off
tuck sit hang
top of push up hold
conditioning
every 8min x9

a)
12m sandbag lunges 20
250m run
12m sandbag lunges 20
250m run
12m sandbag lunges 20
250m run

b)
4 single db devils press 22,5/15
330/270m row
4 single db devils press 22,5/15
330/270m row
4 single db devils press 22,5/15
330/270m row

c)
12 toes to bar
330/270m ski
12 toes to bar
330/270m ski
12 toes to bar
330/270m ski

‍

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
step ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push up hold
metcon (38min)
teams of two
for total reps
amrap 18min
12/9cal ski
6 double db hang power clean & jerks 22,5/15
12 toes to bar
6 burpees over db
12 double db frontrack lunges 22,5/15
2min rest
amrap 18min
12/9cal bike
6 double db box step overs 22,5/15
12 def db push ups
6 double db thruster 22,5/15
12 pull ups
scale 15/10, knee raises, lunges, push ups, kneeling push ups, jumping pull ups, ring rows
#teamday
#letshavefunwithyourbuddy
rpe8

‍

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
hollow hold
strength (20min)
pause frontsquat
every 2min x 8
1 pause frontsquat + 1 frontsquat @76%
metcon (15min)
5 rounds
for total reps
90sec on/90sec off
30 double unders
8 burpees over bar
max thruster in remaining time 50/35
scale 30/20, single unders (x2)
#legslegslegs
rpe8

hyrox engine #30
warm up
200m run
into
2sets
45sec on/15sec off
row/ski
lateral squat stretch/instep stretch+rotation
prehab
3sets
30sec on/10sec off
single leg alt v-ups
top of push up hold
conditioning
2 sets
4min on/1min off

1) 800m run

2) max m row

3) 800m run

4) max m ski

‍

warm up (4min)
2 sets
435sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up
prehab (4min)
tabata
hollow hold
arch hold
strength/strongman (42min)
2 rounds
for total reps
2min on/1min off
1. öppenbar carry 100/70
2. sandbag lunges 20
3. sled push 150/120
4. weighted sit ups 20/15
5. double kb frontrack carry 24/16
6. double db step ups 22,5/15
7.sandbag bear hug carry 70/45
scale 60/40, lunges, 120/80, 15/10, 16/12, 15/10, 45/30
#strongstronger
#strongman
rpe/

‍

warm up (4min)
2 sets
45sec on/15aec off
down ups
instep stretch + rotation/handwalk + push up
prehab (4min)
tabata
hollow hold
top of push up hold
strength/metcon (42min)
benchmnark "Linda"
for time
teams of two
YGIG
for time
10-1 reps
deadlift 1,5 of bodyweight
benchpress bodyweight
squat clean 0,75 of bodyweight
scale bodyweight, 0,5 of bodyweight,
#benchmark
rpe7

‍

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
nose to wall handstand hold
db pass through
strength (15min)
skill: handstand walk
back off set
4 rounds
5-10m handstand walk
10-15 plate turkish sit ups @ahap
scale nose to wall or backfacing alt shoulder taps, partner supported handstand walk
metcon (20min)
6 rounds
for time
200m run
5 wall walks
20 alt db snatches 22,5/15
scale 15/10
#skillskillskill
#embracethechallenge
rpe7

‍

hyrox foundational #30
warm up
200m run
into
2sets
45sec on/15sec off
ski/row
samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
3sets
2min work/40sec rest

1) 400m run

2) 8 db glute bridges
8/8 side plank raises

3) 16 medball sit ups 9/6
max m ski in remaining time

4) 8 alt db snatches 22,5/15
8 single arm overhead lunges

5) 16 kb seesaw rows 24/16
8 hercules burpees

6) row

7) sled push 150/100

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
strength (18min)
5 sets (heavy)
3 shoulder press @82%
3 strict weighed pull ups
3 shoulder press @82%
4-6 strict pull ups
scale banded pull ups, floor assistant/box assistant pull ups
2min rest
metcon (12min)
amrap 12min
10 shoulder to overhead 50/35
10 toes to bar
10 box jump overs 60/50
scale 35/20, knee raises, step ups
#upperbodystrength
#pushandpull
rpe8

hyrox engine #29
warm up
2 sets
45sec on/15sec off
row/ski
instep stretch+rotation/sasmon stretch
prehab
3sets
30sec on/10sec off
plank hold
rower pike ups
conditioning
20min on/2min off

1) 1600/1200m row
40 double db cluster 22,5/15
max m row in remaining time

2) in teams of two
a) 1000/800m row
b) 10/10 double kb bulgarian split squats 24/16
max push ups

‍

warm up
200m run
into
2 sets
row/ski
sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
nose to wall handstand hold
hollow hold
conditioning
every 8min x9

a) 8 double db burpee box step ups 22,5/15
400m run
8 double db burpee box step ups 22,5/15
400m run

b) 20 sandbag squats 20
500m row
20 sandbag squats 20
500m row

c) 2 wall walks
10 push ups
500m ski
2 wall walks
10 push ups
500m ski

‍

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
side plank hold/side
metcon (45min)
teams of two
for time
4 rounds
20 hang power snatches 40/30
20 wall balls 9/6
20 pull ups
into
8 rounds
10 burpees over bar
20/15 cal row
into
4 rounds
20 overhead squats 40/30
20 swings 32/24
20 sit ups
scale 30/20, jumping pull ups, ring rows, 20/12, frontsquats
#teamday@12nullacht
#letshavefun
rpe8

‍

hyrox foundational #29
warm up
3sets
45sec on/15sec off
down ups
samson stretch/sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
side plank left
side plank right
conditioning
2sets
90sec on/30sec off

1) 10 plate ground to overhead 20/15
5 burpees on plate

2) row

3) max sled push

4) ski

5) shuttle runs

6) sandbag lunges 20

7) russian kb swings 24/16

8) 20 mountain climbers
5 push ups

9) 5 double db bicep curls
10sec rest

10) wall balls 6/4

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell good mornings @unloaded bar
strength (20min)
deadlift
every 4min x 4
4 deadlifts @80%
4 strict nosse to wall handstand push ups
4 deadlifts @80%
6 strict handstand push ups
metcon (15min)
1000/800m row
50 double hang power clean & jerks 22,5/15
500/400m row
25 double db hang power clean & jerks 22,5/15
scale 15/10
#upperbodypushandlowerbodypull
rpe7

‍

warm up
3sets
45sec on/15sec off
row/ski/down ups
sumo squat stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
side plank left
side plank right
conditioning
60sec on/20sec rest

zone 1) 6 sets
a) max sandbag squat jumps 20
b) max m row (sprint)

zone 2) 6 sets
a) max push ups
b) 5 burpee broad jumps
5sec rest

zone 3) 6 sets
a) max medball sit ups
b) max m ski (sprint)

zone 4) 6 sets
a) max plate ground to overhead 20/15
b) max wall balls

zone 5) 6 sets
a) max sled push 100/80
b) max kb swings 24/16

- 4 athleten pro station
- 2 athleten arbeiten zusammen. einer macht a) für eine Minute während der andere b) für eine minute macht. nach jeder pause wird gewechselt bis jeder 3x an jeder station war.

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
samson stretch/lateral squat stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
kb twist
strength (18min)
frontsquat
work up to a heavy 3rm
back off set
emom x 5
2 reps @90% of 3rm
metcon (15min)
amrap 7min
12/9cal bike
10 kb swings 32/24
10 box jumps 60/50
1min rest
amrap 7min
40 double unders
10 kb goblet lunges 32/24
10 a-jumps
scale 20/12, single unders (x2)
#legslegslegs
rpe7

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength (18min)
benchpress
work up to a heavy pause benchpress
*2sec pause in bottom
back off set
amrap
max reps @70%
metcon
12nullacht benchmark
„Tom W.“:
amrap 15min
3 powerclean @90/65
6 handstand push ups
9 toes to bar
scale 45/30, elevated hspu, hand release push ups, straight leg raises, knee raises
#benchmark12nullaacht
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db bottom of squat hold
strength/functional (16min)
4 sets @ahap
5/5 double db bulgarian split squats
5/5 double db step ups
5/5 double db single leg rom deadlifts
5/5 db single leg glute bridge
2min rest
metcon (18minI
3 rounds
400m run
30 wall balls 9/6
20 sit ups
10 single arm db devils press 22,5/15
scale 6/4, 15/10
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
tuck sit hang
strength (20min)
work up to a heavy
complex
power clean + hang cluster
back off set
emom x 5
complex @80%
metcon (12min)
21-15-9
deadlift 100/70
burpees over bar
pull ups
scale 60/40, jumping pull ups, ring rows
#itsaheavyday
rpe8

‍

warm up
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
rower pike ups
hollow hold
conditioning
in teams of two
15min on/3min off

1) max m row

2) max m ski

*athletes can switch at any time. recommend splits: every 90s on rower

‍

‍

warm up
200m run
into
3sets
45sec on/15sec off
bike/row/ski
handwalk/sumo squat stretch/samson stretch
prehab
3sets
30sec on/10sec off
wall squats
bottom of push up hold
conditioning
every 12min x6
a)
10/8cal bike
200m run
10/8cal bike
200m run
10/8cal bike
200m run
10/8cal bike
200m run
10/8cal bike
200m run

b)
6 double db burpees 22,5/15
300/250m row
6 double db burpees 22,5/15
300/250m row
6 double db burpees 22,5/15
300/250m row
6 double db burpees 22,5/15
300/250m row
6 double db burpees 22,5/15
300/250m row

c)
5 complex
300/250m ski
5 complex
300/250m ski
5 complex
300/250m ski
5 complex
300/250m ski
5 complex
300/250m ski

* 2 alt lunges+1 air squat

‍

warm up (6min)
2 sets
45sec on/15sec off
step ups
down ups
instep stretch + rotation/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
top of push up hold
tuck sit hang
metcon (45min)
teams of two
for time
buy in
50 burpee pull ups
into
20 rounds
4 power cleans 70/50
8 push ups
6 frontsquats 70/50
8 toes to bar
4 shoulder to overhead 70/50
8 box jump overs 60/50
scale 45/30, kneeling push ups, knee raises
#teamday
#letshavefunwithyourbuddy
rpe8

‍

hyrox complete #24
warm up
200m run
into
2sets
45sec on/15sec off
down ups/row
handwalk+push up/lateral squat stretch
prehab
3sets
30sec on/10sec off
plank hold
rower pike ups
conditioning
16 rounds
2min on/15sec off

a) 200m run

b) max burpee borad jumps

c) 200m run

d) max m row

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/down dog & seal/handwak + push up
prehab (5min)
3 sets
30sec on/10sec off
top of shoulder press hold @unloaded bar
medball hollow hold
strength (25min)
work up to a heavy complex
3 push press + 2 push jerks
back off set @70% of heaviest complex
for time
20 push press
20 push jerks
*for each break 20/15cal row
metcon (10min)
4 rounds
for time
20 wall balls 9/6
20 sit ups
20 push ups
scale 6/4, kneeling push ups
#upperbodystrength
#pushpushpushanduseyourlegs
rpe7

‍

hyrox engine #23
warm up
200m run
into
2sets
row/ski
instep stretch+rotation/samson stretch
prehab
3sets
30sec on/10sec off
tuck ups
top of push up hold
conditioning
every 4 min x 8

a) 400m run
max burpees in remaining time

b) 25 double db deadlifts 22,5/15
max m row in remaining time

c) 400m run
max walking sandbag lunges in remaining time 20

d) 25 medball situps 9/6
max m ski in remaining time

‍

‍

‍

800m run

1000m ski

800m run

50m sled push 100

800m run

50m sled pull 80

800m run

80m burpee broad jumps

800m run

1000m row

800m run

200m farmers carry 2x24/16

800m run

100m sandbag lunges 20kg

800m run

100 wall balls 6/4

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell roll  outs
strength (18min)
deadlift
emom x 12
1. 3 deadlifts @78%
2. 2 deadlifts @80%
3. 1 deadlift @85%
metcon (20min)
benchmark
12nullacht
"Tomahawk"
for time
50 burpees
500m run
40 burpees
500m run
30 burpees
500m run
20 burpees
500m run
10 burpees
#benchmark12nullacht
#endurancefun
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/lateral squat stretch/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell side bends
strength (15min)
work up to a heavy complex
power snatch + overheadsquat + hang power snatch + overheadsquat
metcon (15min)
for time
21-15-9 reps
hang power snatches 50/35
overhead squats 5035
box jumps 60/50
scale 35/25
#itsallaboutlifting
#barbellcycling
rpe8

hyrox complete #22
warm up
200m run
into
2sets
45sec on/15sec off
row/ski
samson stretch/sumo squat stretch
prehab
3sets
30sec on/10sec off
double db top of push up hold
double db bottom of push up hold
conditioning
12rounds
3:15min on/15sec off

1) 500m run

2) 30 double db step ups 15/10
max m row

3) 500m run

4) max m sled push 152/102
max m ski

‍

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
kb twist
kb bottom of squat hold
strength (20min)
backsquats
every 2:30min x 6
3 backsquats @76% (moderate)
6 alt reverse goblet lunges @ahap
metcon (12min)
amrap 12min
12 single arm kb thruster 24/16
18 toes to bar
24 double unders
scale 16/12, knee raises, single unders (x2)
#legslegslegs
rpe8

‍

hyrox foundational #23
warm up
200m run
into
2sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
hollow hold
plank ups
conditioning
2 rounds
90sec on/30sec off

1) 20 alt mountain climbers
max hand release push ups

2) 200m run

3) sled push 102/80

4) ski

5) double db deadlifts

6) burpee broad jumps

7) row

8) double kb step ups 16/12

9) alt lunges

10) wall balls 9/6

‍

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
samson stretch/handwalk +pushup
prehab
tabata
top of push up hold
arch hold
conditioning
every 12min x6
a)
8 double db lunges 22,5/15
300m run
8 double db lunges 22,5/15
300m run
8 double db lunges 22,5/15
300m run
8 double db lunges 22,5/15
300m run

b)
15 plate ground do overhead 20/15
350/300m row
15 plate ground do overhead 20/15
350/300m row
15 plate ground do overhead 20/15
350/300m row
15 plate ground do overhead 20/15
350/300m row

c)
8 burpees to target
350/300m ski
8 burpees to target
350/300m ski
8 burpees to target
350/300m ski
8 burpees to target
350/300m ski

‍

warm up (4min)
200m run
into
2 aets
45sec on/15sec off
ski
step ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
db twist
nose to wall handstand hold
metcon (45min)
teams of two
800m run
into
6 rounds
16 atl db snatches 22,5/15
16 handstand push ups
16 alt single arm db overhead lunges 22,5/15
into
2000/1800/1600m ski
into
6 rounds
12 alt single arm db devils press 22,5/15
12 pull ups
12 box jumps 60/50
scale 15/10, frontrack lunges, elevated hspu, hand release push ups, ring rows, jumping pull ups
#teamday
rpe8

‍

hyrox complete #21
warm up
200m run
into
2sets
45sec on/15sec off
ski
samson stretch/instep stretch+rotation
prehab
3sets
30sec on/10sec off
medball hollow hold
medball turkish sit ups
conditioning
8 rounds
3min on/0sec off

a) 400m run

b) max m ski

c) 400m run

d) max medball goblet lunges 9/6

‍

warm up (4min)
2 sets
45sec on/15sec off
down ups
handwalk + push up/dynamic bridge
prehab (4min)
tabata
plank hold
reverse snow angels
skill (10min)
rope climb
metcon (42min
2 rounds
for total reps
2min on/1min off
1. sled push 150/100
2. rope climbs
3. ghd sit ups
4. deficit plate push ups
5. farmers carry 2x32/24
6. double db suitecase walking lunges 22,5/15
7. wall walks
scale 100/60, floor assistant rope climbs, sit ups, def kneeling push ups, push ups, 24/16, 15/10
#skillsskillsskills
#ropeclimbpractice
rpe6/7

‍

hyrox engine #22
warm up
200m run
into
2sets
45sec on/15sec off
row/ski
sumo squat stretch/instep stretch+rotation/dynamic bridge
prehab
3sets
30sec on/10sec off
kb twist
plank hold on med ball
conditioning
1 round each
20min on/2min off
zone 1
1000m run
25 kb goblet squats 24/16
800m run
25 kb goblet squats 24/16
600m run
25 kb goblet squats 24/16
400m run
25 kb goblet squats 24/16
200m run
25 kb goblet squats 24/16

zone 2
in teams of two

a)
athlete A: 400m row
Athlete B: max m ski
*before every transition 10 wall balls 9/6

athlete A is the timer. Athlete B should Ski Erg Until row is completed. Before every transition, both athletes do 10x wall balls

‍

warm up (6min)
2 sets
45sec on/15sec off
bike
step ups
samson stretch/sumo squat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
kb twist
strength (20min)
deadlift
every 2min x 7
6 banded good mornings
3 deadlifts @83% (heavy)
metcon (15min)
emom x 15
1. 12/9cal bike
2. 10 double kb swings 24/16
3. 14 box jumps 60/50
scale 16/8
#pullpullpull
#strengthandpower
rpe7

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
tuck sit hang
strength (18min)
frontsquat
every 2min x 7
4 frontsquats @77%
metcon (15min)
„Tino“
amrap 15min
3 power clean 80/60
15 toes to bar
10 hspu
scale 45/30, knee raises, elevated hspu, hand release push ups
#12nullachtbenchmark
rpe 8

‍

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
top of dip hold
rings, parallettes, box
barbell roll outs
strength (20min)
benchpress
work up to a heavy 2rm
back off set
every 2min x 4
6 strict ring dips
4 benchpress @80% of 2rm
scale banded dips, parallette dips, box supported dips
metcon (15min)
5 rounds for time
8 shoulder to overhaed 60/45
12 chest to bar pull ups
18 sit ups
scale 40/25, pull ups, jumping chest to bar pull ups
#pushpushpush
rpe 7

hyrox foundational #22
warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/down dog+seal/twisted cross
prehab
3sets
30sec on/10sec off
kb twists
plank hold
conditioning
teams of two
3rounds
60sec on/20sec off
zone 1
a) row (sprint)
b) alt kb swings 16/12

zone 2
a) push ups
b) double db deadlifts 22,5/15

zone 3
a) plank hold
b) sled pull 105/80

zone 4
a) ski erg sprint
b) double db push press

zone 5
a) 4 borad jumps
10sec rest
b) double kb bent over row 16/12

*athlete a starts with a) while athlete b starts with b).
when the time is up they change stations.

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/samson stretch/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
plate pass through
metcon (42min)
teams of two
for time
100 hang power cleans 50/35
100 burpees over bar
100 frontsquats 50/35
100 turkish sit ups 15/10
100 shoulder to overhead 50/35
100 toes to bar
*every 10min
40/35/30cal row
scale 35/25, 10/5, knee raises
#teamday
rpe7/8

‍

hyrox foundational #21
warm up
3sets
45sec on/15sec off
ski/row/down ups
samson stretch/lat stretch/twisted cross
prehab
3sets
30sec on/10sec off
hollow hold
double db top of push up hold
conditioning (36min)
in treams of two
4 sets
1:45min on/30sec off
zone 1
a) 45sec ski sprint
30sec ski easy
30sec ski sprint

b) 4 hercules burpees
4 kb sumo deadlift high pulls 24/16

zone 2
a) 45sec row sprint
30sec row easy
30sec row sprint

b) 4 double db snatches 15/10
4 double db push press 15/10

*athlete a starts with a) while athlete b starts with b).
when the time is up they change stations. every athlete works in each zone 2 times.

**hercules burpees = 1burpe +1extra push up

‍

‍

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
wall squats with 2sec pause in bottom
rower pike ups
strength (18min)
work up to a heavy overhead squat
back off set
every 90sec x 5
5 reps @70%
scale frontsquat
metcon (20min)
4 rounds
for max reps
3min on/90sec off
20/15cal row
15 handstand push up
10 alt db snatches 22,5/15
max air squats in remaining time
scale elevated handstand push ups, hand release push ups, 15/10
#buildingengine
#volume
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
wall squats with 2sec pause in bottom
strength (20min)
deadlift
every 90sec x 10
1 rep @85%
metcon (12min)
benchmark
12nullacht
“Alyaksandr”
amrap 12min
max thruster 60/40
*every break you have to do wall balls 9/6
start with 2 reps and add 2 more for each additional break
scale 40/25, 6/4
#12nullachtbenchmark
#community
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/handwalk + push up/twisted cross
prehab (4min)
tabata
hollow hold
plank hold
strength/gymnastic (18min)
every 2min x 7
2 bar muscle ups
4 chest to bar pull ups
6 toes to bar
scale
2 strict pull ups
4 pull ups
6 alt single leg toes to bar
2 banded strict pull ups
4 beat swings + 1/2 pull up
6 straight leg raises
metcon (16min)
10 rounds
20 double unders
2 wall walks
8 swings 32/24
12 sit ups
scale single unders (x2), 20/12
#gymnasticskills
#practicepracticepractice
rpe7

hyrox foundational #16
warm up
3sets
45sec on/15sec off
down ups
samson stretch/sumo squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
wall squats with 2 sec pause in bottom
plank ups
conditioning
2 rounds
1min on/20sec off
1) shuttle runs (sprint)

2) sled pull 152/102

3) russian kb swings 24/16

4) ski (sprint)

5) double db step ups 15/10

6) row (sprint)

7) double db push press 15/10

8) double kb front squats 16/12

‍

‍

warm up (6min)
2 sets
45sec on/15sec off
step ups
down ups
handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
double db top of push up hold
double db side bends
strength (20min)
work up to a heavy complex
2 push press + 1 push jerk
back off set @90% of complex
emom x 5
1 push press + 1 pause push jerk
*pause in dip
metcon (14min)
amrap 14min
6 double db push jerks 22,5/15
6 double db burpee box step ups 60/50
12 toes to bar
scale 15/10, knee raises
#pushpushpush
rpe7

hyrox foundational #15
warm up
3sets
45sec on/15sec off
down ups
down dog+seal/samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
bottom of push up hold
conditioning
4 sets
1:15min on/30sec off

1) sled push 152/102

2) row

3) alt db snatches 15/10

4) 5 push ups
30 mountain climbers

5) double kb deadlifts 24/16

6) medball twists 9/6

7) ski

‍

‍

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
conditioning
every 12min x 6
a)
3 wall walks
400m run
3 wall walks
400m run
3 wall walks
400m run
3 wall walks

b) 15 medball sit ups 9/6
500/400m row
15 medball sit ups 9/6
500/400m row
15 medball sit ups 9/6
500/400m row
15 medball sit ups 9/6

c) 5 air squats
5 push ups
5 pull ups
500/400m ski
5 air squats
5 push ups
5 pull ups
500/400m ski
5 air squats
5 push ups
5 pull ups
500/400m ski
5 air squats
5 push ups
5 pull ups

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec oiff
tuck sit hang
barbell roll outs
metcon (42min)
teams of two
4 rounds
400m run
20 power snatches 40/30
20 burpees over bar
into
4 rounds
500/400m row
20 thruster 40/30
20 toes to bar
scale 30/20, knee raises
#teamday
#buddychallenge
rpe7

‍

warm up (4min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
plate overhead hold
plate twist
strength (17min)
backrack lunges
work up to a  heavy 8rm
back off set
2 sets
6 reps @85% of 8rm
90sec rest
metcon (15min)
8 rounds
for time
4 shuttle runs (2x7m)
8 plate ground to overhead 20/15
1 lane plate overhead lunges 20/15
scale 10/5
#legslegslegs
rpe7

‍

warm up (6min)
2 sets
45sec on/15sec off
step ups
down ups
handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
top of handstand hold on box
barbell side bends
strength (18min)
4 sets
5 shoulder press @77%
5-8 chin ups
30sec weighted plank hold @ahap
2min rest
scale floor assistand chin ups
metcon (14min)
for time
21-15-9 reps
shoulder to overhead 60/45
*30 burpee box jumps 60/50 after each set
scale 40/30
#welovecouplets
#upperbodystrength
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell good mornings
strength (20min)
work up to a heavy complex
snatch grip deadlift + below the knee squat snatch + overhead squat
back off set
emom x 6 @82%
squat snatch + overheadsquat
metcon (15min)
benchmark
12nullacht
„Stephie“
500/400m row
5 toes to bar
10 power cleans 60/40
scale knee raises, 40/30
#benchmark12nullacht
#weightlifting
rpe8

‍

warm up (4min)
2 sets
45sec on/15sec off
ski/bike
sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
wall squat with 2sec pause in bottom
plank on medball
strength (20min)
backsquat
work up to a heavy
1 pause backsquat + 2 backsquats
4sec pause in bottom
back off set
emom x 5
2 backsquats @100% of complex
metcon (18min)
for total reps
3 rounds (each int)
2min on/1min off
a) 12/9cal ski
10 alt db snatches 22,5/15
max burpees over db in remaining time
b) 12/9cal bike
2 pull-overs
max wall balls 9/6 in remaining time
scale 15/10, 6/4, 4 strict pull ups
#itsallaboutlegs
rpe8

‍

hyrox foundational #14
warm up
3sets
45sec on/15sec off
down ups
samson stretch/instep stretch+rotation/twisted cross
prehab
3sets
30sec on/10sec off
hollow hold
wall squats with 2 sec rest in bottom
conditioning
3 rounds
1:45min on/30sec rest

1) row rpe 7

2) 12m straight arms sled push 105/80
12m arms only sled pull 105/80

3) 1:15min ski erg
30sec ski erg sprint

4) 6 double db front squats 15/10
12 double db box step ups 15/10

5) 12 push ups
12 vertical toe touches

6) 12 kb bent over rows 16/12
12 kb push press 16/12

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
handwalk + push up/twisted cross/dynamic
prehab (4min)
tabata
hollow hold
arch hold
strength/gymnastic (16min)
every 2min x 6
2 nose to wall handstand push ups
1 wall walk
2 nose to wall handstand push ups
4 push ups
scale elevated handstand push ups, box supported handstand push ups, kneeling push ups
metcon (17min)
8 rounds
for time
6 deadlifts 100/70
8 handstand push ups
16 sit ups
24 double unders
sclae 60/45, elevated hspu, single unders (x2)
#gymnasticstrength
#practicepracticepractice
rpe8

‍

hyrox foundational #12
warm up
200m run
into
2sets
45sec on/15 sec off
down ups
down dog+seal/samson stretch
prehab
3sets
30sec on/10sec off
plank ups
hollow hold
conditioning
2 rounds
2:30min on/45sec off

1) sled push 152/102
sled pull 152/102

2) 400m run

3) hand release push ups

4) double kb walking lunges 16/12

5) max m ski

6) max wall balls
every break 6 double db thruster 15/10

‍

‍

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
wall squats with 2 sec pause in bottom
top of push up hold
conditioning
every 12min x 6
a)
10 burpee box jump overs
600m run
10 burpee box jump overs
600m run
10 burpee box jump overs

b) 20 wall balls
750/600m row
20 wall balls
750/600m row
20 wall balls

c) 20 ring rows
750/600m ski
20 ring rows
750/600m ski
20 ring rows

‍

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
medball hollow hold
db pass through
metcon (45min)
teams of two
for time
6 rounds
24 alt db snatches 22,5/15
12 pull ups
18 box jump overs 60/50
20cal ski
2min rest
6 rounds
24 partner wall balls 9/6
12 burpees
18 sit ups
20cal bike
scale 15/10, jumping pull ups, ring rows
#teamday
#teamsoftwo
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
wall squat with 2sec pause in bottom
hollow hold
strength (20min)
frontsquat
2 sets
3-3-3 reps @70%
10sec rest b/w reps
2min rest b/w sets
2 sets
2-2-2 reps @75%
10sec rest b/w reps
2min rest b/w sets
2 sets
1-1-1 reps @81%
10sec rest b/w reps
2min rest b/w sets
metcon (18min)
for time
120 double unders
30 thruster 40/30
60 sit ups
80 double unders
20 thruster 40/30
40 sit ups
40 double unders
10 thruster 40/30
20 sit ups
scale 30/20, single unders (x2)
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
bottom of push up hold
strength (18min)
work up to a heavy push jerk
back off set
emom x 6
2 push jerk @78%
*1. rep with 2sec pause in dip
2. rep with 2sec pause in catch
metcon (17min)
2 rounds
for time
*each for time
1000/800m row
20 box jumps 60/50
40 push ups
2min rest
scale kneeling push ups
#upperbodypush
#pushwithyourlegs
#dipdriveandpressunder
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
plank hold
strength (20min)
deadlifts
every 3min x 5
4 deadlifts @80%
*1 rep with 4sec down
20-30sec l-sit hang
scale tuck sit hang
metcon (15min)
benchmark 12nullacht
„ Ricky"
amrap 15min
3 bar muscle ups
15 toes to bar
7 burpees
scale jumping bar muscle up, burpee pull up, alt single leg toes to bar, knee raises
#benchmark12nullacht
rpe7

‍

warm up (6min)
2 sets
45sec on/15sec off
ski
step ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell top of press hold @unloaded bar
top of dynamic bridge hold
strength (20min)
shoulder press
work up to a heavy single
back off set
emom x 6
5 shoulder press @76% of 1rm (moderate)
metcon (15min)
emom x 15
1. 12/9cal ski
2. 4-6 double db burpee box step ups 22,5/15
3. 2-3 wall walks
scale 15/10, inchworm
#upperbodystrength
#strongshoulder
rpe7

hyrox foundational #9
warm up
3sets
45sec on/15sec off
down ups
handwalk+push up/sumo squat stretch/samson stretch
prehab
3sets
30sec on/10sec off
double db top of push up hold
db hollow hold
conditioning
18 rounds
1:45min on/30sec off

1) burpee broad jumps

2) max cal row

3) 10 push ups
20 sit ups

4) max cal ski

5) 10 air squats
20 alt jumping lunges

6) 10 double db deadlifts 15/10
10 double db push press 15/10

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell side bends
strength (12min)
work up to a heavy complex
clean pull + hang power clean + squat clean
*drop & go after the hang power clean
metcon (20min)
for time
21-18-15-12-9-6-3
handstand push ups
power cleans 70/50
scale elevated hspu, hand release push ups,
45/30
#upperbodypushlowerbodypull
rpe8

‍

warm up
3sets
45sec on/15sec off
ski/row/bike
sumo squat stretch/handwalk+push up/down dog + seal
prehab
3sets
30sec on/10sec off
plank hold left arm only
plank hold right arm only
conditioning
every 4min x 18
a) 120/80m ski
10 a-jumps
120/80m ski
10 a-jumps
120/80m ski
10 a-jumps
120/80m ski
10 a-jumps
120/80m ski
10 a-jumps

b)120/80m row
4 hercules burpees
120/80m row
4 hercules burpees
120/80m row
4 hercules burpees
120/80m row
4 hercules burpees
120/80m row
4 hercules burpees

c) 240/180m bike
8 wall balls 9/6
240/180m bike
8 wall balls 9/6
240/180m bike
8 wall balls 9/6
240/180m bike
8 wall balls 9/6
240/180m bike
8 wall balls 9/6

*hercules burpee= burpee+extra push up

‍

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
medball twist
metcon (40min)
teams of two
for time
8 rounds
6 power cleans 70/50
24 wall balls 9/6
into
100 burpee box jumps 60/50
into
8 rounds
6 shoulder to overhead 70/50
24 pull ups
scale 45/30, 6/4, jumping pull ups, ring rows
#teamday
#itsallaboutfun
rpe8

‍

hyrox foundational #9
warm up
3sets
45sec on/15sec off
down ups
handwalk+push up/instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
kb twists
kb hollow hold
conditioning
75sec on/25sec off
1. sled pull arms only

2. double db devils press 15/10

3. row

4. 10 kb russian swings 16/12
5 kb goblet squats 16/12

5. ski

6. alt db snatches

‍

‍

warm up (6min)
2 sets
45sec on/15sec off
step ups
ski
samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10se off
kb hollow hold
kb pass through
strength/skill (16min)
turkish get up
4 rounds
4 alt turkish get ups @ahap
6 kb twist
8/8 kb windmill @ahap
rest as needed
metcon (15min)
3 rounds
for total reps
2min on/30sec off
a) 12/9cal ski
4 wall walks
b) 12 box jump overs 60/50
6 double db hang power cleans 22,5/15
scale 15/10
#functionaltraining
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 good morning @unloaded bar
tuck sit hang
strength (18min)
deadlift
10 reps @63% (moderate heavy)
2min rest
6 reps @75% (moderate heavy)
2min rest
emom x 5
2 reps @88% (heavy)
metcon (16min)
6 rounds
for time
12 swings 32/24
12 sit ups
12 kb goblet squats 32/24
12 toes to bar
scale 20/12, toes up, knee raises
#welovetolift
#pullpullpull
#gripstrength
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
top of push up hold on db´s
tuck sit hang
strength (20min)
benchpress
5 sets
6 reps @76% of 1rm
6-8 strict pull ups
2min rest
scale banded pull ups, ring rows
metcon (15min)
benchmark
„Sabrina“
amrap 15min
5 pull ups
15 double unders
5 devil press 22,5/15
scale jumping pull ups, ring rows, single unders (x2)
#benchmark12nullacht
#sabrina
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/instep stretch + rotation/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
plank hold
strength (20min)
backsquats
10 reps @64%
2min rest
8 reps @70%
2min rest
into
every 90sec x 5
2 rep @84%
metcon (16min)
4 rounds
for total reps
2:00min on/2min off
5 frontsquats 70/50
20/15cal bike
max burpees over bar in remaining time
scale 40/30
#engine
#power
rpe8

‍

hyrox power #8
warm up
200m run
into
2 sets
45sec on/15sec off
ski/row
instep stretch+rotation/sasmson stretch
prehab
3sets
30sec on/10sec off
rower pike ups
hollow hold
conditioning
3 rounds
2:30min on/15sec rest
1) 400m run

2) max m ski

3) 400m run

4) max m 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
barbell roll outs
strength (20min)
work up to a heavy complex
1 snatch balance + 2 overhead squats
back off set
emom x 7
1 snatch balance + 1 overhead squat @80% of heaviest complex
scale 1 frontsquat + 1 pause frontsquat with 3sec pause in bottom
metcon (14min)
amrap 14min
12/9cal row
5 hang power snatches 60/45
5 strict hspu
scale 40/30, elevated hspu, hand release push ups
#skillskillskill
#crossfit
rpe7

‍

warm up
3sets
45sec on/15 sec off
ski/row/bike
sumo squat stretch/instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
hollow rocks
conditioning
every 4min x 18
a) 150/100m ski
8 medball sit ups 9/6
150/100m ski
8 medball sit ups 9/6
150/100m ski
8 medball sit ups 9/6
150/100m ski
8 medball sit ups 9/6

b) 150/100m row
10 a-jumps
150/100m row
10 a-jumps
150/100m row
10 a-jumps
150/100m row
10 a-jumps

c) 300/220m bike
4 burpee broad jumps
300/220m bike
4 burpee broad jumps
300/220m bike
4 burpee broad jumps
300/220m bike
4 burpee broad jumps

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
double db side raises
tuck sit hang
metcon (45min)
teams of two
for time
12 rounds
200m run
8 double db hang squat cleans 22,5/15
8 burpees over db´s
8 double db hang power snatches 22,5/15
8 toes to bar
8 double db thruster 22,5/15
8 push ups
4 double db devils press 22,5/15
scale 15/10, knee raises, kneeling push ups
#teamday
#bringyourfriend
rpe7/8

hyrox foundational #5
warm up
3 sets
45sec on/15sec off
down ups
instep stretch+rotation/sumo squat stretch/handwalk+push up
prehab
3 sets
30sec on/10sec off
top of push up hold
hollow hold
conditioning
4 sets
90sec on/30sec off

a) max cal bike

b) 5 double db devils press 15/10
10 deficit push ups

c) 10 double kb frontrack squats 20/12
10 double kb farmers lunges 20/12

d) max cal ski

e) max wall balls 6/4

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
samson stretch/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double db frontrack hold
strength (20min)
every 2min x 8
1 push press + 2 push jerks @80% of 1rm push press
metcon (15min)
emom x 15
1. 12/9cal bike
2. 12 double db push jerks 22,5/15
3. 12 pull ups
scale 15/10, jumping pull ups, ring rows
#upperbodystrength
#building
rpe7

‍

hyrox engine #4
warm up
200m run
into
2 sets
ski/row
instep stretch+rotation/samson stretch
prehab
3sets
30sec on/10sec off
plank hold
alt single leg v-ups
conditioning
40min Amrap
everyone changes station when athletes in station a) finished 400m run

a) 400m run

b) max m ski

c) max m row

d) max double db walking lunges 15/10

*everyone finishes their station with 5 burpees before going to the next station

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
samson stretch/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
strength/functional (15min)
4 sets
7/7 single arm db bench press @ahap
7/7 single arm half kneeling arnold press @ahap
14 db pull over @ahap
rest as needed
metcon (18min)
amrap 18min
40 double unders
10 handstand push ups
10 alt single arm db snatches 22,5/15
20 alt single arm db overhead lunges 22,5/15
scale elevated hspu, 15/10, db frontrack lunges
#functionaltraining
rpe7

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell turkish sit ups
strength (20min)
deadlift
5 sets
4 deadlifts @83%
12 plate turkish sit ups @ahap
2min rest
metcon (16min)
benchmark
Anna
8 rounds
for time
12 toes to bar
8 clean & jerks 70/55
scale knee raises, 45/30
#benchmark12nullacht
#proudcoach
rpe8

‍

warm up (6min)
45sec on/15sec off
down ups
samson stretch/instep stretch + rotaion/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
plank on medball hold
medball twist
strength (20min)
frontrack lunges
work up to a heavy 4rm
back off set
emom x 6
2 alt reps @70%
metcon (15min)
6 rounds
for time
20 wall balls 9/6
20 burpees over line
scale 6/4
#itstimetobuildyourlegs
rpe8

‍

hyrox foundational #4
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 hold left arm only
plank hold right arm only
conditioning
15 rounds
2min work/40sec rest

1) max cal ski

2) 6 burpee broad jumps
6 push ups

3) 150m row sprint
10sec rest

4) 6 double db deadlifts 15/10
6 double db frontsquats 15/10
6 double db shoulder press 15/10

5) sled pull ahap (rope)

‍

warm up (6min)
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
nose to wall handstand hold
arch hold
metcon (20min)
crossfit open 25.3
for time
5 wall walks
50cal row
5 wall walks
25 deadlifts 101/70
5 wall walks
25 cleans 61/38
5 wall walks
25 snatches 43/29
5 wall walks
50cal row
scale
male 61/43/29
female 38/29/20
#weareintheopen
#community
rpe9

‍

warm up
3 sets
45sec on/15sec off
ski/row/bike
handwalk+push up/sumo squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
plank hold
tuck ups
conditioning
every 4min x 18
a) 200/150m ski
5 double db burpees 22,5/15
200/150m ski
5 double db burpees 22,5/15
200/150m ski
5 double db burpees 22,5/15

b) 200/150m row
10 wall balls 9/6
200/150m row
10 wall balls 9/6
200/150m row
10 wall balls 9/6

c) 400/300m bike
15 sit ups
400/300m bike
15 sit ups
400/300m bike
15 sit ups

‍

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
metcon (40min)
teams of two
80/60cal bike/ski
into
40-20-10 reps
hang power snatches 40/30
burpees over bar
pull ups
into
80/60cal ski/bike
into
40-20-10 reps
overhead squats 40/30
sit ups
handstand push ups
scale 30/20, frontsquats, jumping pull up, elevated hspu, hand release push ups
#teamday
#bringsyoufriend
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (20min)
work up to a heavy complex
power clean + hang power clean
back off set
emom x 5 @83%
1. 2 power cleans + 1 hang power clean
2. 2 power cleans + 2 hang power cleans
3. 2 power cleans + 3 hang power cleans
4. 2 power cleans + 4 hang power cleans
5. 2 power cleans + 5 hang power cleans
metcon (15min)
6 rounds
for time
20/15cal row
5 power cleans 60/45
10 toes to bar
scale 45/30
#power
#liftingfocus
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
double db side bends
strength (20min)
every 2min x 5
4 backsquats @76%
*first rep with 2sec pause in bottom
1min rest
every 90sec x 5
2 backsquats @82%
metcon (15min)
3 rounds
for time
40 box jumps 60/50
40 double db frontsquats 22,5/15
scale 15/10
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength (18min)
work up to a heavy complex
push press + 2 push jerks
back off set
every 75sec x 5
1 complex @75%
*first push jerk with 2sec pause in catch
metcon (15min)
benchmark
"Andrik"
amrap 15min
3 shoulder to overhead 90/65
4 paralet handstand push ups
5 burpee pull ups
scale 50/35, hspu, elevated hspu, jumping pull ups
#benchmark12nullacht
#community
rpe7

‍

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
nose to wall handstand hold
barbell roll outs
strength (20min)
deadlift
work up to a heavy 2rm
back off set
emom x 5
1 rep @90% of 2rm
metcon (16min)
4 rounds
for total reps
40sec on/20sec off
1. ski
2. burpees on plate
3. swings 24/16
4. wall walks
scale 20/12
#building
#engine
rpe8

hyrox foundational #2
warm up
3 sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
side plank left
side plank right
conditioning
18 rounds
1:45min on/30sec off

1) max m row

2) 4 double db thruster 22,5/15
4 burpees
* add 4 reps each circuit

3) max m kb farmers carry 32/24

4) 100m ski (sprint)
10sec rest

5) max m sled pull ahap

7) max reps wall balls 6/4

‍

warm up (6min)
45sec on/15sec off
rope jumps
instep stretch + rotation/lateral squat stretch/down dog & seal
prehab (4min)
tabata
hollow hold
arch hold
metcon (40min)
crossfit open
25.2
for time
21 pull ups
42 double unders
21 thruster
18 chest to bar pull ups
36 double unders
18 thruster
15 bar muscle ups
30 double unders
15 thruster
female: 29/34/38
male: 43/52/61
scale
female: 20/25/29
male: 29,38,47
single unders
jumping pull ups, pull ups, jumping chest to bar pull ups
#weareintheopen
#welovechallenges
rpe9

‍

HYROX

hyrox engine  #1
warm up
2 sets
ski/row
down ups
instep stretch+rotation/sumo squat stretch
prehab
3 sets
30sec on/10sec off
hollow hold
rower pike ups
conditioning
4x 7min on/1min off

1. 500/400m row
50 double db suitecase lunges
max m row in remaining time

2. 500/400m ski
50 wall balls 9/6
max m ski in remaining time

3. 500/400m row
50 kb russian swings 24/16
max m row in remaining time

4. 500/400m ski
50 push ups
max m ski in remaining time

‍

‍

warm up
3 sets
45sec on/15sec off
ski/row/bike
handwalk+push up/down dog+seal/instep stretch+rotation
prehab
3sets
30sec on/10sec off
plank ups
arch hold
conditioning
every 4min x 18
a) 300/200m ski
10 kb swings 24/16
300/200m ski
10 kb swings 24/16

b) 300/200m row
15 sit ups
300/200m row
15 sit ups

c) 600/400m bike
10 double db box step ups
600/400m bike
10 double db box step ups

‍

warm up (6min)

2 sets

45sec on/15sec off

row

step ups

instep stretch + rotation/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

top of push ups hold on db`s

metcon (40min)

teams of two for time

100/75cal row

80 sit ups

100 double db burpees 22,5/15

80 pull ups

100 double db thruster 22,5/15

80 box jump overs 60/50

100 double db hang power snatches 22,5/15

80 hand release push ups

scale 15/10, jumping pull ups, ring rows, kneeling hand release push ups

#teamday

#playtime

rpe7

warm up (6min)

3 sets

45sec on/15sec off

bike

samson stretch/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

medball twist

strength (18min)

frontsquats

every 90sec x 8

3 reps @76%

*1. rep with 3sec pause in bottom

metcon (16min)

4 rounds

for total reps

2min on/2min off

20 wall balls 9/6

6 shuttle runs (2x6m)

max cal bike in remaining time

scale 6/4

#legslegslegs

#buildinglowerbodystrength

rpe 8