Monday

Metcon
Did I?
10 Rounds of
10 Wall Balls 20/14 lb
8 Dumbbell Snatch 22.5/15 kg
6 Toes To Bar

Time Cap
25 min

Aim
Shoulder Endurance

Mobility
Bretzel Stretch
Seal Rock Stretch

Monday 7 AM HYROX

Metcon
For time: 30 min
400 m Run
60 Wall Ball Thruster 20/14 lb
400 m Run
40 m Lunges 20/10 kg
400 m Run
60 One Arm Kettlebell Swing Shoulder Level 24/16 kg
400 m Run
20 m Sled Push 152/102 kg

Aim
Running

Mobility
Hamstrings

Tuesday

Metcon
Karl The Fog
21-15-9
Hang Squat Clean 61/43 kg
Lateral Burpees Over The Bar

Time Cap
16 min

Aim
Grip and Rip

Mobility
Forearm Stretch
Pigeon Stretch

Tuesday 6 PM HYROX

Metcon
AMRAP 36min
600m Run
25 Cal Ski
20m Sled Pull 103/78kg
600m Run
25 Cal Row
100m Farmer Carry 24/16kg
600m Run
30m Burpee Broad Jumps
30 Wall Balls 14/10lb

Aim
Respiratory Endurance

Mobility
Quads

Wednesday

Metcon
Duckerberg
15-13-11-9-7-5-3
Push Press 22.5/15 kg
Cal Row
2 min off
3-5-7-9-11-13-15
Cal Ski
Chest To Bar Pull Ups

Time Cap
20 min

Aim
Muscle Endurance

Mobility
Capsule Stretch
Half Moon Stretch

Wednesday 7 AM HYROX

Metcon
For time: 30 min
800 m Run
1 min Rest
600 m Run
1 min Rest
400 m Run
20 m Burpee Broad Jumps
100 m Farmer Carry 24/16 kg
20 m Lunges
400 m Run
1 min Rest
600 m Run
1 min Rest
800 m Run

Aim
Engine Builder

Mobility
Lower Back

Thursday

Metcon
Uppah
AMRAP 2 min 2 min rest for 3 rounds
7 Bar Facing Burpees
5 Power Snatch 52/36kg

AMRAP 2 min 2 min rest for 3 rounds
7 Push Ups
5 Overhead Squat 52/36kg

Time Cap
22 min

Aim
Full Body Work

Mobility
Pec Stretch
Standing Quad Stretch

Thursday 6 PM HYROX

Metcon
AMRAP 30 min
400 m Run
20 m Sled Push 152/102 kg
400 m Run
20 m Burpee Broad Jumps
400 m Run
30 m Sled Push 152/102 kg
400 m Run
30 m Burpee Broad Jumps
400 m Run
40 Wall Ball 14/10 lb

Aim
Leg Endurance

Mobility
Quads

Friday

Metcon
El Niño
5 min window for 5 rounds
8 Handstand Push Ups
14 Front Rack Lunges 43/29 kg
20 Sit Ups

Time Cap
25 min

Aim
Ability To Receover

Mobility
Shoulder Extension Stretch
Hurdle Stretch

Saturday

Metcon
Run Jackie
1000m Run
50 Thrusters 29/20 kg
30 Pull Ups

Time Cap
16 min

Aim
Test Workout

Mobility
Banana Stretch
Forearm Stretch
Samson Stretch

Saturday 8 AM HYROX

Metcon
For time: 35 min
2 Rounds of:
500 m Run
20 Wall Balls 14/10 lb

3 Rounds of:
400 m Run
100 m Farmer Carry 24/16 kg

4 Rounds of:
300 m Run
15 m Burpee Broad Jumps

Aim
Lung Endurance

Mobility
Lower Back
Hamstrings