Programming Week 36-2023-Hall 4

ENDURANCE-Hall 4

LITE – Hall 4

Tuesday:

SKILL
EMOM x 5 MINUTES
1 Dynamic Kip Swing or Kip Swing +
1 Pull-Up or 1/2 Pull-Up +
2 Chest to Bar Pull-Ups or Pull-Up

WORKOUT
EVERY 6:00 x 3 SETS
600m Run
20 Box Step Overs (20)
20 Pull-Ups*
-Max Sit-Ups w/ Time Remaining-
*Option for Jumping Pull-Ups or
Ring Rows.
-Rest 2:00 b/t Sets-
(Score is Total Reps of Sit-Ups)

Wednesday:

WORKOUT
FOR TIME
40/30 Cal Bike
-Immediately Into-
10 ROUNDS
5 DB Push Press (Athlete Choice)
5 Deadlifts
-Immediately Into-
40/30 Cal Bike
(Score is Time)
KG BB: (70/47.5)

Friday:

STRENGTH
3×8*
Bench Press
*Build to a Moderate+ weight and stay at that weight across all sets. If you
benched last week for the 10s, try to go heavier this week.
(Score is Weight)

WORKOUT
EMOM x 15 MINUTES
MIN 1 – 1 Half Wall Walk + 12 Slam Balls
(20/10)
MIN 2 – 1 Half Wall Walk + 8 Push-Ups
MIN 3 – :45 Static Hold*
*Static Hold Options:
Plank
Hollow/ Tuck
Dead/Active Hang
(No Measure)

Saturday:

PARTNER WORKOUT:
IN TEAMS OF 2…
ON A 24:00 RUNNING CLOCK…
200 Double Unders
50 Toes to Bar
40 Hang Power Cleans**
150 Double Unders
40 Toes to Bar
30 Hang Squat Clean**
100 Double Unders
30 Toes to Bar
20 Power Cleans**
50 Double Unders
20 Toes to Bar
-Max Squat Cleans** w/ Time Remaining-
(Score is Total Squat Clean Reps)

*P1 works while P2 rests. Split work as
needed.
**Weights are all Athlete Choice. Loading
should start Moderate and end Heavy

Hyrox – Hall 4

U1 FUNDAMENTALS-Back Hall 4

U1 Fit Mom-Back Hall 4

4-9-2023 & 8-9-2023