Monday

Strength
Back Squat
8-8-8-8-8-8

Metcon
Complaints?
AMRAP 10-12
200m Run
8 Toes To Bar

Aim
Squat & Core

Time Cap
20 min

Mobility
Couch Stretch

Tuesday

Metcon
Maktub
For Time:
25 Cleans 61/43kg
1000m Row
25 Latteral Burpees Over The Bar
1000m Ski
25 Jerk 61/43kg

Aim
Grip and Shoulder Endurance

Time Cap
18 min

Mobility
Forearm Stretch
Samson Stretch

Wednesday

Metcon
Bruge is a…!
AMRAP 7
7 Snatch 43/29kg
7 Pull Ups

AMRAP 7
7 Hang Snatch 43/29kg
7 Handstand Push Ups

AMRAP 7
4 Snatch + 3 Overhead Squats 43/29kg
7 Chest To Bar Pull Ups

Aim
Barbell Cycling

Time Cap
21 min

Mobility
Bretzel Stretch

Thursday

Metcon
Basic
2 Rounds Of:
20 Kettlebell Swings 24/16kg
50 Double Unders
20 Cal Air Bike
50 Sit Ups
20 Box Jumps 24/20”
50 Crossovers

Aim
Full Body Work

Time Cap
22 min

Mobility
Pigeon Stretch
Calf Stretch

Friday

Strength
Deadlift
8-8-8-8-8-8

Metcon
AMRAP 10- 12
16 L-Sit Taps Over The Kettlebell
16 One Kettlebell Walking Lunges 24/16kg
16m Suitcase Carry 24.16kg

Aim
Posterior Chain & Unilateral Work

Time Cap
20 min

Mobility
Straight Leg Crossover Stretch
Hurdle Stretch

Saturday

Metcon
Pavlova
3 min work 2 min rest for 6 rounds
500m Row/Ski
12 Shoulder To Overhead 22.5/15kg

Aim
Biceps and Triceps Endurance

Time Cap
28 min

Mobility
Half Moon Stretch
Capsule Stretch

HYROX

Monday 7 AM HYROX

Metcon
For Time 32min
800m Run
60m Broad Jumps
800m Run
20m Sled Push 152/102kg
800m Run
200m Farmer Carry 24/16kg
800m Run
60m Burpee Broad Jumps

Aim
Engine Builder

Time Cap
32 min

Tuesday 6 PM HYROX

Metcon
For Time
20m Sled Pull 103/78kg
40m Burpee Broad Jumps
60m Lunges 20/10kg
5000m Run

Aim
Running

Time Cap
Everyone has to finish

Wednesday 7 AM & 5 PM HYROX

Metcon
AMRAP 35
400m Run
20m Lunges 20/10kg
400m Run
20 Burpee Box Jumps
400m Run
100m Farmer Carry 24/16kg
400m Run
20 Wall Balls 10/4lb

Aim
Engine Builder

Time Cap
35 min

Thursday 6 PM HYROX

Metcon
AMRAP 30 min
500m Ski
600m Run
500m Row
600m Run
1000m C2Bike
30 Wall Balls 14/10lb

Aim
Leg Endurance

Time Cap
30 min

Saturday 8 AM HYROX

Metcon
For Time 35 min
1000m run
20m Sled Push 152/102kg
1000m run
20m Sled Pull 103/78kg
1000m run
Burpee Box Jumps
1000m run
200m Farmer Carry 24/16kg
1000m Run

Aim
Engine Builder

Time Cap
35 min