Bring a Friend Week!

Monday

Metcon
Tasteslop
6 Rounds of:
6 Clean 70/47kg
10 Burpees Over The Bar
6 Jerk 70/47kg
10 Pull Ups

Time Cap
24 min

Aim
Lower Back & Shoulder Endurance

Monday 7 AM HYROX

Metcon
For time: 30min
800m Run
1 min Rest
600m Run
1 min Rest
400m Run
40m Burpee Broad Jumps
200m Farmer Carry 24/16kg
40m One Arm Front Rack Lunges 20/10kg
400m Run
1 min Rest
600m Run
1 min Rest
800m Run

Aim
Engine Builder

Mobility
Legs

Tuesday

Metcon
I am a CF-L2
21 Toes To Bar
42 Kettlebell Swings 24/16kg
84 Crossovers
15 Toes To Bar
30 Kettlebell Swings 24/16kg
60 Crossovers
9 Toes To Bar
18 Kettlebell Swings 24/16kg
36 Crossovers

Time Cap
16 min

Aim
Core & Grip

Tuesday 6 PM HYROX

Metcon
AMRAP 35
600m Run
20m Sled Pull 103/78kg
600m Run
40m Burpee Broad Jumps
600m Run
200m Farmer Carry 24/16kg

Aim
Running

Mobility
Hamstrings

Wednesday

Metcon
Situated
3 Rounds of:
400m Run
Max Power Snatch 43/29kg
3 Rounds of:
400m Run
Max Overhead Squats 43/29kg

Time Cap
22 min

Aim
Grit

Wednesday 7 AM & 5 PM HYROX

Metcon
AMRAP 30
300m Run
30 Wall Balls 20/14lb
300m Run
30m Lunges 20/10kg
300m Run
100m Farmer Carry 24/16kg
300m Run
10m Sled Push 152/102 kg

Aim
Leg Endurance

Mobility
Quads

Thursday

Metcon
I Square
Work for 3 min Rest for 2 min
12 Thrusters 22.5/15kg
10 Handstand Push Ups

Time Cap
23 min

Aim
Positive Self Talk

Thursday 6 PM HYROX

Metcon
For Time:
400m Run
20m Sled Push 152.102kg
600m Run
40m Lunges 20/10kg
800m Run
60 Wall Balls 14/10lb
1000m Run

Aim
Running

Mobility
Hamstrings and Lower Back

Friday

Metcon
“Fight Gone Bad”
3 Rounds For Total Reps
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls 35/20Kg
1 minute Box Jumps (20 in)
1 minute Push Press 35/20Kg
1 minute Row (calories)
1 minute Rest
Rest 1 minute

Time Cap
17 min

Aim
Sport Practice / Pacing & Positivity

Saturday

Metcon
2026 Community Cup Workout 4
Two rounds of:
150 Double Unders
100 Air Squat
50 Alt Dumbbell Snatch 22.5/15kg

Time Cap
20 min

Aim
Fitness Test

Saturday 8 AM HYROX

Metcon
For Time
800m Run
400m Ski
800m Run
40m Burpee Broad Jumps
800m Run
400m Row
800m Run
200m Farmer Carry 24/16kg

Aim
Engine Builder

Mobility
Lower Back Stretch