Monday

Strength
Back Squat 5-5-5-5-5

Metcon
5 Rounds of
30 Double Unders
300m Run

Aim
Strength and Skip

Mobility
Couch Stretch
Calf Stretch

Tuesday

Skill
Handstand Walk

Metcon
Obstinate
40 Cal Ski
30 Power Snatch 43/29kg
40 Box Jump Overs 24/20”
30 Toes To Bar
40 Cal Row

Aim
Power Development

Mobility
Bretzel Stretch
Pigeon Stretch

Tuesday HYROX 6pm

Metcon
Amrap 35min
20Cal Ski
20m Sled Push 152/102kg
20 Cal Row
20m Burpee Broad Jumps
20Cal Ski
200m Farmer Carry 24/16kg
20 Cal Row
20 Box Step Ups 20/10kg
20Cal Ski
20 Kettlebell Swings
20 Cal Row
20 Sit Ups

Aim
Engine Builder

Wednesday

Metcon
Cooked
3 Rounds of
2 Min Amrap 2 Min Rest
4 Pull Ups
8 Dumbbell Clean 22.5/15kg

3 Rounds of
2 Min Amrap 2 Min Rest
4 Handstand Push Ups
8 Dumbbell Push Press 22.5/15kg

Aim
Shoulders & Biceps

Mobility
Capsule Stretch
Shoulder Extension Stretch

Thursday

Metcon
90 Days To Hyrox Dublin
Amrap 32min
400m Run
200m Ski
400m Run
20m Sled Push 152/103kg
400m Run
20m Sled Pull 102/78kg
400m Run
20m Burpee Broad Jumps
400m Run
200m Row
400m Run
100m Farmer Carry
400m Run
20m Lunges
400m Run
20 Wallballs 20/14lb

Aim
Engine Builder

Mobility
Samson Stretch
Straddle Stretch

Friday

Strength
Deadlifts 5-5-5-5-5
Bulgarian Split Squat 5+5

Metcon
Amrap 12
30 Crossover Skip
20 Push Ups
10 Abwheel Rollouts

Aim
Strength & Core

Mobility
Spiderman Stretch
Straight Leg Crossover Stretch

Saturday

Metcon
Woody and Buzz
42 Power Clean 61/43kg
42 Burpees Facing The Bar
42 Cal Air Bike
1 min rest
30 Power Clean 61/43kg
30 Burpees Facing The Bar
30 Cal Air Bike
1 min rest
18 Power Clean 61/43kg
18 Burpees Facing The Bar
18 Cal Air Bike

Aim
Communication

Mobility
Sealrock Stretch
Straddle Stretch

Saturday HYROX 8am

Metcon
For time:
1000m Run
20m Sled Pull 103/78kg
800m Run
20m Burpee Broad Jumps
600m Run
100m Farmer Carry 24/16kg
400m Run
20m Lunges 20/10kg
200m Run
20 Wall Balls 14/10lb

Aim
Running