Monday

Metcon
Event 10: Run Hang Squat Clean

4 rounds for time of:
660-meter run
10 hang squat cleans 102/70kg

Aim
Fitness Test

Mobility

Tuesday

Metcon
Event 14: Triple Beef No Bacon

For time:
5 bar muscle-ups
15 wall-ball sit ups
20 triple-unders
10 bar muscle-ups
20 wall-ball sit ups
25 triple-unders
15 bar muscle-ups
25 wall-ball sit ups
30 triple-unders

Aim
Fitness Test

Mobility

Tuesday HYROX 6pm

Metcon
Amrap 32min
300m Run
300m Ski
300m Run
20m Sled Pull 102/78kg
300m Run
40m Burpee Broad Jumps
300m Run
50 Wallball Thrusters 20/14lb

Aim
Biceps & Legs

Wednesday

Metcon
Events 3/4/5: The CrossFit Total

1-rep max back squat
1-rep-max shoulder press
1-rep-max deadlift

Aim
Fitness Test

Mobility
Bretzel Stretch

Thursday

Metcon
Event 1 2007 Hopper

1,000-meter row

Then,

5 rounds:
25 pull-ups
7 push jerks 61/38kg

Aim
Fitness Test

Mobility
Couch Stretch
Wall Hinge Stretch

Thursday HYROX 6pm

Metcon
Amrap 32
400m Row
200m Farmer Carry 24/16kg
1000m C2 Bike
20 Wallballs 20/14lb
400m Ski
20m Sled Push 152/103kg

Aim
Quad Endurance

Friday

Metcon
Event 12: The Hopper 2026

3 rounds for time of:
21 toes-to-bars
7 unbroken power snatches 43/29kg
7 unbroken hang snatches 43/29kg
7 unbroken squat snatches 43/29kg

Aim
Fitness Test

Mobility
Lat Stretch
Pec Stretch

Saturday

Metcon
Event 20: Fibonacci Final (adjusted, no lunges)

5-8-13-21-27-32 reps for time of:
Deficit handstand push-ups
Double-kettlebell deadlifts 24/16kg

Aim
Fitness Test

Mobility
Capsule Stretch
Straight Crossover Stretch

Saturday HYROX 8am

Metcon
For time 35min
400m Run
1min Rest
x 4 Times

30m Burpee Broad Jumps
40m Lunges 20/10kg
100m Farmer Carry 24/16kg
30 Wallballs 14/10lb

400m Run
1min Rest
x 4 Times

Aim
Sprints