Back Squat and Deadlift Cycle Week 3

Monday

Metcon
Confuckius
20 Rounds of 
6 Wall Balls 20/14lbs
4 Pull Ups 
2 Snatch 61/43kg

Aim
Pacing 

Time Cap
24 min 

Mobility
Samson Stretch 

Tuesday

Metcon
Gallipoli.2
2 Rounds of:
20 Hang Power Cleans 84/56kg
500m Ski 
20 Box Jumps 24/20”
500m Row 

Aim
Barbell Cycling Under Fatigue

Time Cap
20 min

Mobility
Hurdle Stretch 

Wednesday

Strength 
Back Squat
5-5-5-5-5-5

Metcon
AMRAP 12 
4 Chin Ups 
8 Alt V-Ups
200m Run 

Aim
Strength

Time Cap
32 min

Mobility
Couch Stretch

Thursday

Strength 
Deadlift
5-5-5-5-5-5

Metcon
AMRAP 12 
16m Overhead Carry 24/16kg
12 Front Rack Reverse Lunges 24/16kg
8 Ab Wheel Rollout

Aim
Strength

Time Cap
32 min

Mobility
Straddle Stretch 
Straight Leg Crossover Stretch

Friday

Metcon
Kaczynski
100 Double Unders 
80 Sit Ups
60 Burpees 
40 Dumbbell Shoulder To Overhead 22.5/15kg
20 Chest To Bar Pull Ups

Aim
Heart Rate Spike

Time Cap
20 min 

Mobility
Capsule Stretch
Calf Stretch

Saturday

Metcon
Valorization
6 Rounds for total calories
1 min C2 Bike 
1 min Ski
1 min Air Bike
1 min Row
1 min Rest

Aim
Cardio

Time Cap
29 min 

Mobility
Sealrock Stretch 
Scorpion Stretch

#Hyrox

Monday 7 AM HYROX

Metcon
AMRAP 32 min
600m Run
40 Wall Balls 14/10lbs
40m Burpee Broad Jumps
600m Run
200m Farmer Carry 24/16kg
20m Sled Pull 103/78kg

Aim
Leg Endurance

Time Cap
32 min 

Tuesday 6 PM HYROX

Metcon
AMRAP 35
400m Run
20m Sled Push 152/102kg
20 Burpee Box Jumps 
20m Lunges 20/10kg
400m Run
250m Ski
250m Row

Aim
Engine Builder

Time Cap
35 min

Wednesday 7 AM & 5 PM HYROX

Metcon
For Time 32 min 
800m Run 
1 min rest 
600m Run
1 min rest 
400m Run 
1 min rest 
200m Run 
40m Burpee Broad Jumps 
40m Lunges 20/10kg
40 Wall Balls 14/20lbs
800m Run 

Aim
Fast Runs

Time Cap
32 min

Thursday 6 PM HYROX

Metcon
AMRAP 30 
400m Run
200m Farner Carry 
1 min rest
400m Run
20m Sled Push 152/102kg
1 min rest
400m Run
20m Burpee Broad Jumps 
1 min rest

Aim
Recovery

Time Cap
30 min

No Hyrox on Saturday, get ready for Sim on Sunday 💙