ENDURANCE-Hall 4
| 18-03-24 | Endurance |
| 3 ROUNDS on each machine for max reps | |
| In 3 min window x 3: | |
| – 500/400m SKI ERG | |
| – remaining time max rep Push Ups | |
| REST 2 min | |
| In 3 min window x 3: | |
| – 800m BIKE ERG | |
| – remaining time max rep KB Push Press @ 2×16/12kg | |
| REST 2 MIN | |
| In 3 min window x 3: | |
| – 30/21 cal Row or Echo Bike | |
| – remaining time max rep Burpees | |
| 20-03-24 | Endurance |
| AMRAP 7 min | |
| BUY IN: | |
| 40/30 cal ROW or Echo Bike | |
| Remaining Time AMRAP: | |
| – 12 Burpees | |
| – 12 Alternating DB Snatches | |
| REST 2 min | |
| AMRAP 7 min | |
| BUY IN: | |
| 40/30 cal ROW or Echo Bike | |
| Remaining time AMRAP: | |
| – 12 Burpees | |
| – 12 DB Box Step Ups | |
| REST 2 min | |
| AMRAP 7 min | |
| BUY IN: | |
| 40/30 cal ROW or Echo Bike | |
| Remaining time AMRAP: | |
| – 12 Burpees | |
| – 12 Box Jumps | |
| RX – 15/10kg |
LITE – Hall 4
Tuesday:
“FRAN”
FOR TIME
21-15-9
Thrusters (65/45)
Ring Rows
(Score is Time)
KG BB: (30/20)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Thruster
Wednesday:
STRENGTH
2-3 SETS
10-12 SLOW Zottman Curls
10-12 DB Alt. Around the Worlds
10/10 Single Arm Tricep Kickback
-Rest As Needed b/t Sets
WORKOUT
EVERY 4:00 x 4 SETS
40/30 Cal Row
Max Box Jumps (20) with Time Remaining…
-Rest 1:30 b/t Sets-
(Score is Lowest Reps of Box Jumps)
Thursday:
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 30 MINUTES*
80/60 Cal Row
60 Toes to Bar or Toes to Something
40 Deadlifts**
200m DB Farmer Carry (Athlete Choice)
*P1 works while P2 rests. Both Partners will complete the 200m Carry together, switching DBs as needed. All other work is split as needed.
**Deadlift Weight Options…
(155/105)
(185/135)
(205/145)
(225/155)
(Score is Rounds + Reps)
KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
KG BB4: (100/70)
Friday:
SKILL
EMOM x 8 MINUTES
MIN 1 – :30 Handstand Hold Option*
MIN 2 – :30 Strict Handstand Push-Ups or Hand Release Push-Ups
*HS Hold Options…
DBL DB Overhead Hold
Pike Hold
Wall Handstand Hold
Freestanding Hold
WORKOUT
“DEATH BY BURPEES”
EMOM x 20 MINUTES
MIN 1 – 1 Burpee…rest remainder
MIN 2 – 2 Burpees…rest remainder
MIN 3 – 3 Burpees…rest remainder
*Continue until you can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 Burpees on the minute, then 6 Burpees on the next minute, and so on…
(Score is Reps)
Saturday:
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 2-Rep Hang Power Clean*
*Build up to and past Workout Weight.
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 12 MINUTES*
4 Hang Power Cleans (Athlete Choice)
8 Bar Muscle-Ups or Pull-Ups
50 Double Unders or 100 Single Unders
*P1 works while P2 rests. Split work as needed.
(Score is Rounds + Reps)
Sunday:
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 100m Run
MIN 2 – :45 DB Goblet Alt. Curtsy Lunges (Athlete Choice)
MIN 3 – 100m Run
MIN 4 – :45 DB Goblet Squats
MIN 5 – :45 Alt. DB Slides
FINISHER
3 SETS
15-20 DB Weighted Hip Thrusts*
12-15 DBL DB RDL
*Use Bench or MedBall.
Hyrox – Hall 4
| 19.03.24 | Hyrox training |
| 100 calorie row or echo Bike | |
| 80 knees-to-elbow | |
| 80 wall-balls 6/4 kg | |
| 30 weighted step-ups 24/20” (each side) | |
| 400 meter farmer walks 2x 20/2×16 | |
| 40 jumping lunges (1 mat) | |
| 100 butterfly sit-ups | |
| 30 step-ups (each side) | |
| Time cap of 32 minutes. |
U1 FUNDAMENTALS-Back Hall 4
| 18-03-2024 | Fundamental #4 Strict press/ Push press & Push jerk |
| 20-03-2024 | Fundamental #5 Clean & Med ball clean |
