Programming Week 38-2023-Hall 4

ENDURANCE-Hall 4

LITE – Hall 4

Tuesday:

WORKOUT
AMRAP x 20 MINUTES
20 Wall Ball
15 Up-Downs
Box Jumps*
*Box Height + Reps Change Each
Round…
RND 1= 20 Reps (20)
RND 2= 15 Reps (20)
RND 3= 10 Reps (24/20)
RND 4= 20 Reps (20)
And so on…
(Score is Rounds + Reps)
KG WB: (6/4)

FINISHER
3 SETS*
7 Bottom to Half Empty BB Curls
7 Top to Half Empty BB Curls
7 Full Empty BB Curls
*Complete each set w/ a different grip.

Grip Options:
Pronated
Supinated
Wide/ Narrow
Mixed
Reverse
-Rest As Needed b/t Sets-
(No Measure)

Wednesday:

BENCHMARK WORKOUT
“HURRICANE”
ON A 5:00 RUNNING CLOCK…*
Max Cal Row
-Rest 1:00-
AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press
Toes to Something**
-Rest 1:00-
ON A 5:00 RUNNING CLOCK…
Max Cal Row

(Score is Total Reps)
KG BB: (35/25)

Friday:

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

WORKOUT
3 ROUNDS FOR TIME
15 DB Floor Press
20 Sit-Ups*
20 Ring Rows
-Into-
2 ROUNDS FOR TIME
15 DB Floor Press
20 Sit-Ups*
15 Jumping Pull-Ups
-Into-
1 ROUND FOR TIME
15 DB Floor Press
20 Sit-Ups*
10 Pull-Ups**
**Option for Chest to Bar
(Score is Time)
KG DB: (15/10)

Saturday:

STRENGTH
4 SETS
3 Unbroken Bear Complexes*
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind
the Neck Push Press. Start Light and build to Moderate+.
-Rest As Needed b/t Sets-
(Score is Weight)

PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 16 MINUTES*
6 Unbroken Bear Complexes (Athlete Choice)**
Max Cal Row
5 Unbroken Bear Complexes
Max Cal Row
4 Unbroken Bear Complexes
Max Cal Row
3 Unbroken Bear Complexes
Max Cal Row
(Score is Total Cal Row)

*P1 completes 6 Unbroken Bear Complexes
while P2 completes Max Cal Row. Once 6
reps have been completed partners switch
and now P2 completes 6 Unbroken reps
while P1 completes Max Cal Row. Once the
Round of 3 is completed by both athletes,
they will go back up to the top and start from
the beginning on the round of 6.
**1 Bear Complex = 1 Power Clean + 1 Front
Squat + 1 Push Press + 1 Back Squat + 1
Behind the Neck Push Press. Each Bear
Complex must be unbroken but rest can be
taken b/t complexes.

Hyrox – Hall 4

U1 FUNDAMENTALS-Back Hall 4

U1 Fit Mom-Back Hall 4

21-8-2023