Workouts

Tuesday 10/7

WARM UP

For completion:

400 meter run

10 kip swings

10 air squats

10 kicks to handstand

SKILL

Handstand shoulder taps

*5:00 practice

WORKOUT OF THE DAY

3 rounds for time with partner:

2 x 400 meter run

30 pull up

60 push up

90 air squat

*Each partner runs a 400 meter, but they share the pull ups, push ups, and squats. 35:00 time cap.

Monday 10/6

WARM UP

5:00 bike

3 rounds:

5 deadlift

5 muscle clean

5 front squat

5 push press

SKILL

N/A

WORKOUT OF THE DAY

30:00 alternating EMOM:

0-2:00:

1 power clean + 1 split jerk + 1 squat clean + 1 front squat + 1 split jerk

2-4:00:

20/15 calorie bike + max burpee over barbell

4-6:00:

Rest

*Score heaviest weight for complex and total burpees.

Foundations(X)

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

10 ring rows

10 burpees

10 calorie ski

400 meter run

*Score total reps completed.

HYROX DOUBLES SIM
90 min Time Cap

With a partner

Must stay together on the runs
Split station work any way- you go i go

1000m Run
1000m Ski
1000m Run
50m Sled Push 360/225
1000m Run
50m Sled Pull 225/180
1000m Run
80m Burpee Broad Jump
1000m run
1000m row
1000m run
200m farmers carry 24/16kg
1000m run
100m walking lunge 45/25 sandbag
1000m run
100 wall balls 14/10

Saturday 10/4

WARM UP

800 meter run

3 rounds:

10 ring rows

10 air squats

20 jumping jacks

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

5 rounds for time:

40 alternating step ups

10 pull ups

200 meter run

Friday 10/3

WARM UP

Dodgeball

SKILL

Alternating split jerk

5 x 2

*Build to heavy

WORKOUT OF THE DAY

15:00 AMRAP:

5 double DB devil press

10 double DB shoulder to overhead

15 double DB squats

200 meter run

RX: (50s/35s)

*DB can be racked on shoulders for squats.

Foundations(X)

SKILL

Shoulder mobility

*10:00 roll and stretch

WORKOUT

20:00 AMRAP:

400 meter run

100 meter farmer carry

100 meter sandbag carry

*Score total distance.

Thursday 10/2

WARM UP

5 rounds:

10 meter toy soldier

10 calf raises

:30 run in place

SKILL

N/A

WORKOUT OF THE DAY

Benchmark run test

*Distance depends on location. ex: Folsom does 1.8 mile hill.