Fitness
E5M x 6-10 sets (3-5 each)
Station 1:
– 400m row
– 8-12 DB or regular box step overs
– 8 toes to bar
Station 2:
– 400m run or 1000/800m bike
– 12 alt. hang DB snatches
– 8-12 dips
Performance
E5M x 6-10 sets (3-5 each)
Station 1:
– 500/400m row
– 12 DB box step overs (50/35 to 20/16”)
– 8 toes to bar
Station 2:
– 400m run or 1000/800m bike
– 16 alt. hang DB snatches
– 8-12 ring dips
Fitness & Performance
A) E4M x 4 sets:
– 8/side SL wall assisted KB Romanian deadlifts
– 8-12 DB incline press @ 3011 tempo
– 8-12 tough ring rows
*Scale RDLs w/ foot on floor (kickstand style)
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 10-15 RKB swings
Even: 12/9 cal row + 6 strict pull-ups + 8 push-ups + 10 air squats
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 15 RKB swings (53/35)
Even: 15/12 cal row + 6 pull-ups + 9/7 push-ups + 12 air squats
Fitness
E2MOM x 3-4 sets
1: 300m row
2: 8 DB hang power cleans + 8 DB push press + 8 NPU burpees
3: 300 or 200m run
4: 30 single unders + 8-12 hanging knee raises + 8-12 push-ups
5: rest
Performance
E2MOM x 3-4 sets
1: 375/300m row
2: 8 hang power cleans (115/75, 95/65) + 7 shoulder to overhead + 6 burpees over the barbell
3: 300m run
4: 30 double unders + 12 toes to bar + 15/12 HR push-ups
5: rest
RX+ sub 5 bMUs for T2B
Fitness & Performance
A) E2.5M x 8 sets:
– 3 bench press @ 3111 tempo
– 10 tall kneeling banded lat pull-downs
– 5 prone YWY’s (w/ 2.5s or 5s if able)
Fitness
B) 20 min AMRAP:
– 200m run
– 15 air squats
– 12 SA DB hang power clean + jerks (6/side)
– 9 lemon squeezes
Performance
B) 20 min AMRAP:
– 200m run
– 15 air squats
– 12 SA DB hang power clean + jerks (6/side @ 50/35)
– 9 lemon squeezes
Fitness
E5M x 6-10 sets (3-5 each)
Station 1:
– 400m row
– 10 box step-ups
– 10 strict pull-ups in UB sets of 5
Station 2:
– 400m run or 1000/800m bike
– 15 RKB swings
– 10 dips
Performance
E5M x 6-10 sets (3-5 each)
Station 1:
– 500/400m row
– 10 box jump overs (24/20”
– 10 pull-ups
Station 2:
– 400m run or 1000/800m bike
– 20 RKB swings (53/35)
– 10 ring dips
Fitness
A) E3M x 5 sets:
– 5 BB back or box squats @ 3111 tempo
– 10/side half kneeling SA DB overhead press
– 10 ring rows
B) EMOM x 10-20 sets:
– 2 up/down DB devil cleans (35/20s)
– 4-6 wallballs
– 4 hanging knee raises
Performance
A) E3M x 5 sets:
– 5 back squats @ 3111 tempo
*start conservative and build
B) EMOM x 10-20 sets:
– 2 DB devil cleans (35/20s)
– 6 wallballs (20/14)
– 4 toes to bar
Fitness & Performance
A) E4M x 4 sets:
– 8/side KB split squats (rear foot elevated or regular)
– 12-16 DB floor press w/ pause
– 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups
Fitness
B) E3M x 4-8 sets:
– 12/9 cal row
– 9 double KB deadlifts
– 9-12 push-ups
– 15 single unders
*Scale push-ups by elevating them if needed
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 9 double KB deadlifts (53/35s)
– 15/12 push-ups
– 21 double unders
*RX+ complete with 70/44s and/or deficit push-ups
Fitness & Performance
A) E4M x 4 sets:
– 8/side SL wall assisted KB Romanian deadlifts
– 8-12 DB incline press @ 3011 tempo
– 8-12 tough ring rows
*Scale RDLs w/ foot on floor
B) Strength Option
3-4 sets for quality:
– 1 lap heavy reverse sled drag
– 8/side wide stance banded snap-backs
– 8-12/side lean away DB lateral raises
– 8-12 BB drag curls
OR
Conditioning Option
Hyrox Prep
10 rounds for time:
– 250m row, then:
Odd: 6 burpee broad jumps
Even: 12 sandbag lunges
R30S