Wednesday - Hyrox

Interval Scheme: 1:15 work // :25 rest x 24 rounds (4 total circuits)

Zone 1

20 reps kettlebell plank touch

In remaining time, forearm plank

Zone 2

:30 row sprint

:15 rest

:30 row sprint

Zone 3

Overhand sled push

Arms only sled pull

Zone 4

:30 ski erg sprint

:15 rest

:30 ski erg sprint

Zone 5

5 dumbbell push press

10 dumbbell deadlifts

Zone 6

Goblet reverse lunge

Tuesday 🥤

Strength

4 Sets

2 weighted strict pull ups at 77-87%

Build. Rest 2:00 between sets.

Conditioning

“The Hiccups”

For Time:

800-600-400-200 meter run

20-15-10-5 burpee pull ups

Time Cap: 20:00

Gun Show

Barbell 21s

Rest 1-2:00 between sets.

Monday - Hyrox

Interval Scheme: 2:00 work // :30 rest x 16 rounds (2 total circuits)

Zone 1:

8 dumbbell tricep kickback

12 push ups

Zone 2:

Run at RPE 7+

Zone 3:

100M row sprint

:10 rest

Zone 4:

Sled pull

Zone 5:

100M ski erg sprint

Zone 6:

4 devil’s press

12 jumping squats

Zone 7:

16 dumbbell bent over row

Zone 8:

8 kettlebell goblet squats

16 wall balls