Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 6-12 dips (weighted or scaled as needed)
– 8-12/side bent over DB/KB rows
Fitness
B) For time:
– 600-400-200m run
– 30-20-10 RKB swings
– 10 box step-ups
Performance
B) For time:
– 600-400-200m run
– 30-20-10 RKB swings (53/35)
– 15-20-5 box jump overs (24/20”)
Fitness
A) E2M x 8 sets
Odd:
– 8-12 BB strict overhead presses
– 8-12/side half kneeling banded high row w/ side bend (L)
Even:
– 8 heavy goblet squats w/ pause
– 8-12/side half kneeling banded high row w/ side bend (R)
B) E90S x 10-15 sets:
– 3 double DB hang power snatch
– 5 hanging knee raises
– 7 push-ups
– 9 air squats
*Scale to reps of 3-4-5-6 if needed
Performance
A) E2M x 8 sets
Sets 1-4: 3 hang power snatch
Sets 5-8: 2 hang power snatch
*No press outs! Work on pulling yourself under the barbell
B) E90S x 10-15 sets:
– 3 TnG power snatches (95/65, 75/55, 65/45)
– 5 toes to bar
– 7 push-ups
– 9 air squats
*Don’t drop bars from overhead with anything less than 25s.
Fitness & Performance
A) E4M x 4 sets:
– 8-12 1&¼ DB bench press (pause on ¼ rep)
– 2-4 negative OR 4-8 weighted supinated pull-ups
– 8-12 BB hip thrusts off bench w/ pause
Fitness
B) E2M x 8-12 sets
Odd: 12/9 cal row + 4 up/down DB devil cleans
Even: 12/9 cal row + 8-12 wallballs
Performance
B) E2M x 8-12 sets
Odd: 15/12 cal row + 4 DB devil cleans (35/20s)
Even: 15/12 cal row + 12 wallballs (20/14)
Fitness
A) E2.5M x 8 sets:
– 3 BB back or box squats @ 3111 tempo
After Odd sets…
– 10/side half kneeling SA DB overhead press
After Even sets…
– 10 ring rows
Performance
A) E2.5M x 8 sets:
– 3 back squats @ 3111 tempo
*start conservative and build
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled drag or push
– 12-16 DB floor press w/ pause
– 8/side banded hip flex w/ pause (small band)
– 8-12/side bent over DB row
OR
Hyrox Prep
For time:
– 400m run
– 20 pushups
– 800m row
– 40 walking lunges
– 20 ring rows
– 40 wallballs (14/10)
– 800m run
– 20 burpees
– 400m row