Fitness
A) E3M x 4 sets:
– 8 front squats
– 16 alt. tall kneeling DB piston press
– 16 alt. KB gorilla rows
B) E2M x 8-12 sets:
– 8-12 wallballs
– 8-12 SA DB hang power cleans
– 6 toes to bar
– 6 burpees or up/downs
Performance
A) E3M x 4 sets:
– 8 front squats @ 6-7 RPE
B) E2M x 8-12 sets:
– 12 wallballs (20/14)
– 12 SA DB hang power cleans (6/6 @ 50/35)
– 6 toes to bar
– 6 burpees to pull-up bar
Fitness
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
After odd sets…
– 5 DB batwing rows w/ 5 count pause
After even sets…
– 10 banded Spanish squats
Performance
A) E2M x 6 sets:
– 5-5-3-3-2-2 push press
*Build to a tough but fluid set of 2.
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12/side bent over banded tricep kickbacks
– 8-12/side lean away DB lateral delt raises
– 8-12 slide hamstring curls
– 1 lap reverse sled drag (heavy!)
OR
(Conditioning Option)
Hyrox Prep
For time:
800m run
1 lap burpee broad jump (scale 20 burpees in place)
600m run
2 laps walking lunge (b/w or sandbag)
400m run
30 HR push-ups
200m run
40 wallballs (14/10)
Fitness
E6M x 6-8 sets (3-4 each)
Station 1:
– 200m row
– 12 alternating goblet hold reverse lunges
– 200m row
– 8 lemon squeezes
– 24 single unders
Station 2:
– 200m run
– 8 ring dips
– 200m run
– 8 pull-ups
– 24 single unders
Performance
E6M x 6-8 sets (3-4 each)
Station 1:
– 250/200m row
– 12 KB/DB front rack reverse lunges (35/20s)
– 250/200m row
– 8 lemon squeezes
– 24 double unders
Station 2:
– 200m run
– 8 ring dips
– 200m run
– 12 pull-ups
– 24 double unders
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
Fitness
A) E2M x 6 sets:
– 5-5-5-3-3-3 push press
After odd sets…
– 5 DB batwing rows w/ 5 count pause
After even sets…
– 10 banded Spanish squats
B) 3 total sets…
3 min AMRAP:
– 4 DB push press
– 4 toes to bar
– 4 air squats
R60S
3 min AMRAP:
– 400m run or 1000/800m bike
R60S
*Scores are score on AMRAP and total burpees added together for total reps.
Performance
A) E2M x 6 sets:
– 5-5-5-3-3-3 push press
*Build to a tough but fluid set of 3.
B) 3 total sets…
3 min AMRAP:
– 3 shoulder to overhead (115/75, 95/65)
– 4 toes to bar
– 5 air squats
R60S
3 min AMRAP:
– 400m run or 1000/800m bike
R60S
*Scores are score on AMRAP and total burpees added together for total reps.