WOD

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/sumo squat stretch/lat stretch
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
metcon (35min)
Benchmark
„Hildy“
for time
100cal row
75 thruster 20
50 pull ups
75 wall balls 9/6
100cal row
scale 15, ring rows, 6/4
#benchmark
rpe8

HYROX

warm up
200m run
into
dynamic warm up
prehab
3sets
30sec on/10sec off
top of push up hold
single leg alt v-ups
conditioning (40min)
10sets
400m run rpe 6-7
30sec rest b/w sets
into
5 sets
200m run rpe 9
1min rest b/w sets

‍

warm up
200m run
into
3sets
45sec on/15sec off
row/ski/bike
instep stretch+rotation/sumo squat stretch/samson stretch
prehab
3sets
30sec on/10sec off
hollow hold
arch hold
conditioning
20min on/4min off

1. 400m run
12 burpee box step ups 60/50

2. 500/400m row
500/400m ski

3.1000/800m bike
25 wall balls 9/6

‍

warm up
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push ups
prehab (4min)
tabata
hollow hold
arch hold
metcon (40min)
teams of two
amrap 40min
6 burpees over bar
4 power cleans 60/45
4 frontsquats 60/45
4 shoulder to overhead 60/45
8 toes to bar
4 wall walks
200m run
*only one athlete has to run
scale 40/30, knee raises
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
samson stretch/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
tuck sit hang
strength/skill (15min)
squat snatch 4/4
work up to a heavy squat snatch
metcon (16min)
4 rounds
for max reps
2min on/2min off
12/9cal ski
8 toes to bar
6 a-jumps @10
max power snatch in remaining time 50/35
scale 9/7cal, knee raises, 35/25
#skillskillskill
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings
barbell roll outs
strength (16min)
banded deadlfit
every 3min x 4
4 banded deadlift @70%
*tng
8/8 kb bulgarian split squats @ahap  
metcon (20min)
for time
50-35-20 reps
swings 32/24
hand release push ups
sit ups
*100 double unders b/w sets
scale 20/12, kneeling hand release push ups, single unders (x2)
#lowerbodypull
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
rower pike ups
strength (20min)
work up to a heavy complex
push press + push jerk
back off set
emom x 6
push press + pause push jerk @78%
*pause for 3sec in the catch
metcon (16min)
3 rounds
for time
500/400m row
20 pull ups
20 alt db hang power clean & jerks 22,5/15
scale jumping pull ups, ring rows, 15/10
#upperbodypush
rpe7

HYROX

warm up
200m run
into
3 sets
45sec on/15sec off
ski/bike/row
sumo squat stretch/samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
medball twist
tuck ups
conditioning
amrap 18min
1. 50 wall balls
1000/800m ski
25 box jump over
500/400m bike

amrap 18min
2. 25 double db burpees 22,5/15
1000/800m row
50 alt lunges
400m run

4min rest b/w amraps

‍

warm up (6min)
2 sets
45sec on/15sec off
down ups
step ups
instep stretch + rotation/sumo squat stretch
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 3sec pause in bottom
hollow hold
strength (22min)
work up to a heavy overheadsquat
back off set
for quality
8 reps @70%
2min rest
4 reps @78%
2min rest
6 reps @74%
metcon (12min)
benchmark
"Rahoi"
amrap 12min
12 box jumps 60/50
6 thruster 43/30
6 burpees over bar
scale 30/20
#benchmarkday
rpe8

HYROX

warm up
200m run
into
dynamic warm up
prehab
3sets
30sec on/10sec off
plank ups
marching planks
conditioning
2 rounds
1000m run
3min rest
600m run
2min rest
2x 200m sprint
1min restb/w sets

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
samson stretch/instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
reverse snow angels
strength/gymnastics (20min)
4 rounds
4-6 nose to wall handstand push up
8-12 alt pistol squats
8 kipping handstand push ups
30-40 double unders
rest as needed
scale box supported strict handstand push ups, feet supported pistol squats, squats, elevated hspu, hand release push ups, double under practice
metcon (16min)
e2mom x 8
1. 12/9cal bike + 15 wall balls 9/6
2. 200m run
scale 9/7cal, 6/4
#practicepracticepractice
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
barbell roll outs
strength/skill 16min)
squat snatch 3/4
emom x 10
squat snatcht with 2sec pause above the knee @72%
metcon (18min)
for time
60 double db burpee box step overs 22,5/15
*every2min
15 sit ups
scale 15/10
#skillskillskill
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell top of press hold
tuck sit hang
strength (20min)
for quality
10-8-6-4-2 reps
benchpress @climbing
*start @63%
6/6 db bent over row b/w sets
metcon (15min)
21-15-9 reps
shoulder to overhead 60/45
toes to bar
5 wall walk b/w sets
scael 40/30, knee raises
#upperbodypush&pull
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/sumo squat stretch/down dog & seal
prehab 85min)
3 sets
30sec on/10sec off
wall squats with 3sec pause in bottom
db hollow hold
strength (22min)
frontsquat
every 3:30min x 5
6 reps @72%
*first 2 reps with 1sec pause in bottom
metcon (12min)
amrap 12min
12/9cal row
6 hang power snatches left arm 22,5/15
6 alt single arm overhead lunges left arm 22,5/15
6 burpees over db
6 hang power snatches right arm 22,5/15
6 alt single arm overhead lunges right arm 22,5/15
6 burpees over db
scale 15/10
#legslegslegs
rpe8

HYROX

warm up
200m run
into
2 sets
45sec on/15sec off
row/ski
sumo squat stretch/samson stretch
prehab
3sets
30sec on/10sec off
medball hollow hold
wall squats with 2 sec pause in bottom pos.
conditioning
4 rounds
9min on/2min off

1. 800m run
30 sandbag squats 20/30
max m row in remaining time

2. 1000m ski
20 alt double kb lunges 24/16
60m double kb farmers carry 24/16
max m ski in remaining time

‍

warm up
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings
top of push up hold
strength (20min)
every 2min x 5
3 deadllifts @78% (tng)
*first rep 3sec down
metcon (20min)
benchmark
"The Chief"
5 rounds
for total reps
3min on/1min rest
3 power cleans 61/43
6 push ups
9 squats
scale 40/30, kneeling push ups
#benchmark
rpe8

HYROX

warm up
200m run
into
dynamic warm up
prehab
3sets
30sec on/10sec off
hollow hold
plank hold
conditioning (40min)
2sets
1000m run
2sets
800m run
2 sets
400m run
2min rest b/w sets
4sets
200m run
1min rest b/w sets

‍

warm up
3sets
45sec on/15sec off
ski/bike/row
instep stretch+rotation/handwalk+push up/down dog+seal
prehab
3sets
30sec on/10sec off
kb twist
nose to wall handstand hold
conditioning
6 rounds
2min on/2min off
1. 20 kb swings 24/16
max cal ski in remaining time

2. 12 alt db devils press 22,5/15
max cal bike in remaining time

3. 4 wall walks
max cal row in remaining time

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
tuck sit hang
metcon (45min)
teams of two
for time
400m run
into
4 rounds
20 alt db snatches 22,5/15
20 toes to bar
into
400m run
into
4 rounds
20 single arm db thruster 22,5/15
20 push ups
into
400m run
into
4 rounds
20 single arm db snuster 22,5/15
20 burpee pull ups
into 400m run
scale 15/10, knee raises, kneeling push ups, burpee to target
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/handwalk + push up/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hold
top of push up hold on medball
strength (16min)
shoulder press
every 3min x 4
8 reps @76% (heavy)
metcon (22min)
for time
100 wall balls 9/6
80 burpees over bar
60 hang power cleans 50/35
40 shoulder to overhead 50/35
20 thruster 50/35
scale 35/20
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
ski
rope jumps
samson stretch/sumo squat stretch
prehab (5min)
3 sets
30sec on/10sec off
kb twist
tuck sit hang
strength/skill (16min)
squat snatch 2/4
emom x 12
hang squat snatch with 2sec pause in bottom @68%
metcon (20min)
emom x 20
1. 40 double under
2. 12/9cal ski
3. 12 swing 32/24
4. 12 toes to bar
scale double under practice, single unders (x2), 24/16, knee raises
rpe7

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 aets
30sec on/10sec off
tuck sit hang
wall squats with 2sec pause in bottom
strength (20min)
frontsquat
every 2:30min x 7
3 reps @83% (heavy)
metcon (12min)
amrap 12min
8 strict handstand push ups
10 pull ups
12 frontrack lunges 50/35
scale elevated hspu, hand release push ups, jumping pull ups, ring rows, 35/20, lunges
#legslegsleg
rpe8

‍

warm up (6min)
200m run
into
2 set
45sec on/15sec off
down ups
down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
strength/functional (18min)
4 sets
8/8 single arm db seated shoulder press @ahap
8/8 single arm db row @ahap
6-8 chin ups
10 db pull over @ahap
6/6 db side plank rotation @ahap
rest as needed or YGIG
metcon (18min)
8 rounds
for time
10 alt db hang power snatches 22,5/15
15 sit ups
200m run
scale 15/10
#functionaltraining
rpe7

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
sumo squat stretch/handwalk+push up
prehab
3sets
rower pike ups
plank hold on medball
conditioning
amrap 40min
1000m run
50 wall balls 9/6
1000/800m row
25 burpee box jump over 60/50
1000/800m ski

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/samon stretch
prehab (5min)
3 set
30sec on/10sec off
rower pike ups
barbell good mornings
strength (20min)
work up to a heavy power clean
metcon (18min)
benchmark
"Christine"
3 rounds
for time
500m row
12 bodyweight deadlifts
21 box jumps 60/50
scale 1/2 bodyweight
#benchmarkday
rpe8

HYROX

warm up
200m run
into
dynamic warm up
prehab
3sets
30sec on/10sec off
single leg alt v-ups
plank hold
conditioning
4 sets
400m run rpe 6
60sec rest b/w sets
4sets
400m run rpe 7
90sec rest
4sets
400m run rpe 8
2min rest b/w sets
4 sets
200m run rpe 9
2min rest b/w sets

‍

warm up
3sets
45sec on/14sec off
bike/ski/row
instep stretch+rotation/sumo squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
db pass through
medball hollow hold
conditioning
every 5min x 15
1. 12/9cal bike
12 alt db snatches 22,5/15
12/9cal bike

2. 12/9cal ski
12 wall balls 9/6
12/9cal ski

3. 12/9cal row
12 box jump over 60/50
12/9cal row

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on /10sec off
tuck sit hang
nose to wall handtand hold
metcon (35min)
teams of two
for time
50-35-20 reps
hang power snatches 40/30
handstand push ups
into
105 burpees over bar
into
20-35-50 reps
thruster 40/30
toes to bar
scale 30/20, elevated hspu, hand release push ups, knee raises
#teamday
rpe8

‍

warm up (6min)
3 sets
row/ski
step ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
metcon (30min)
for time
2000/1600m row
50 double db box step overs 15/10
2000/1600m ski
50 double db hang power clean & jerks 15/10
scale 10/5
#buildingengine
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength/skill (20min)
squat snatch 1/4
emom x 6
1 high hang squat snatch with 2sec pause in bottom @65%
metcon (15min)
Crossfit Games
"The Hopper 2026"
3 rounds
for time
21 toes to bar
7 unbroken power snatches 43/30
7 unbroken hang snatches 43/30
7 unbroken squat snatches 43/30
3 rounds for time of:
scale knee raises, 30/20
#powersnatchsquatsnatch
rpe8

‍

warm up (6min)
dynamic warm up
prehab (4min)
tabata
hollow hold
arch hold
metcon (30min)
Games Event 3/4/5
Crossfit Total
1rm backsquat
1rm shoulderpress
1rm deadlift
#purestrength
rpe9

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
top of push up hold
bottom of push up hold
strength (20min)
benchpress
work up to a heavy benchpress
back off set
emom x 6
2 reps @80%
*1 rep with 2sec pause in bottom
metcon (20min)
Games Event 7
modified
Run Standard
for time
800m run
40 burpees over line
400m run
30 burpees over line
200m run
20 burpees over line
100m run
10 burpees over line
#endurance
rpe8

HYROX

warm up
200m run
2sets
45sec on/15sec off
row/ski
handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
medball twists
rower pike ups
conditioning
2 rounds
3min on/2min off
1. 20 wall balls 9/6
10 burpees to target

2. 400m run
max m row

3. 20 alt sandbag lunges 30/20
10 burpees over sandbag

4. 400m run
max m ski

‍

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/lateral squat stretch/handwal + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
rower pike ups
strength (20min)
backsquat
2 sets
3 reps @78%
2 sets
2 reps @81%
2 sets
2 reps @84%
2min rest b/w sets
metcon (20min)
Games Event
Event 1
"2007 Hopper"
for time
1000m row
into
5 rounds
25 pull ups
7 push jerks 61/38
scale ring rows, 35/25
#gamessimulation
rpe8

HYROX

warm up
200m run
into
dynamic warm up
prehab
3sets
30sec on/10sec off
hollow hold
plank hold
conditioning (40min)
2sets
1000m run
2sets
800m run
2 sets
400m run
2min rest b/w sets
4sets
200m run
1min rest b/w sets

‍

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
down ups
lateral squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
every 8min x9

1. 1000/800m row
200m run

2. 250/200m ski
400m run
250/200m ski

3. 800m run
10 burpees over line

‍

warm up (6min)
3 sets
45sec on/15sec off
row/bike/ski
samson stretch/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
db top of push up hold
tuck sit hang
metcon (38min)
teams of two
for total reps
amrap 12min
YGIG
12/9cal row
12 double db hang power clean & jerks 22,5/15
12 pushups
1min rest
amrap 12min
YGIG
12/9cal bike
12 double db hang power snatches 22,5/15
12 sit ups
1min rest
amrap 12min
YGIG
12/9cal ski
12 wallballs 9/6
12 chest to bar pull ups
scale 15/10, kneeling push ups, 6/4, pull ups, ring rows
#teamday
rpe8

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit  hang
barbell good mornings
strength/gymnastics (20min)
5 sets
4 mixed strict pull ups
8 push ups
4 mixed strict pull ups
8 deficit push ups
rest as needed or YGIG
*scale banded pull ups, seated strict pull ups, kneeling push ups, elevated push ups
metcon (12min)
5 rounds
for time
8 deadlifts 120/90
16 toes to bar
24 alt lunges
scale 60/45, knee raises
#gymnasticstrength
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
samson stretch/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30aec on/10sec off
nose to wall handstand hold
reverse snow angels
strength/skill (20min)
handstandwalk 4/4
nose to wall shoulder taps
backfacing shoulder taps
plate walk
back off set
4 sets
10 plate turkish sit ups 15/10
30sec freestanding handstand hold
10 freestanding shoulder taps
5m handstandwalk
2min rest
metcon (15min)
emom x 15
1. 8 power snatches 40/30
2. 12 handstand push ups
3. 12/9cal bike
scale 30/20, elevated hspu, hand release push ups
#skillskillskill
rpe7

‍

warm up (6min)
2 sets
45sec on/15sec off
ski
sumo squat stretch/samson stretch
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
medball hollow hold
strength (20min)
frontsquat
every 3min x 5
6 reps @76%
first 3 reps with @1sec pause in bottom position
metcon (20min)
5 sets
2min on/2min off
30/22cal ski
max wall balls in remaining time 9/6
scale 6/4
#stronglegsurepower
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double db top of push up hold
strength (20min)
every 2min x 7
4 deadlfits @78%
8 weighted glute bridge @ahap
metcon (15min)
for time
21-15-9 reps
double db hang power snatches 22,5/15
burpees over db´s
400m run b/w sets
scale 15/10
#gymnasticstrength
rpe8

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
medball twist
rower pike ups
conditioning
6 rounds
6min on/1min off

1. 1000m run

2. 10 burpees
20 box jumps 60/50
30 wall balls 9/6
max m row in remaining time

scale: 800m

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
down dog & seal/handwalk + push  up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell top of press hold
strength (15min)
every 2min x 5
6 shoulder press @74%
metcon (20min)
benchmark
"Danny"
amrap 20min
30 box jumps 60/50
20 push press 52/38
30 pull ups
scale 35/25, ring rows
#benchmarkday
rpe8

HYROX

warm up
200m run
into
dynamic warm up
prehab
3sets
30sec on/10sec off
plank ups
marching planks
conditioning
2sets
800m run
2min rest b/w sets
into
4sets
200m run
1min rest b/w sets
10sets
100m sprint
1min rest b/w sets

‍

warm up
200m run
into
3sets
45sec on/15sec off
bike/row/ski
lateral squat stretch/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
medball hollow hold
plank ups
conditioning
every 12min x 6

1. 1000m run
100 double unders
20cal bike

2. 2x
10 burpees over erg
1000/800m row

3. 3x
500/400m ski
10 wall balls 9/6
15 sit ups

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
barbell roll outs
tuck sit hang
metcon
teams of two
for time
4 rounds
12 power cleans 50/35
12 chest to bar pull ups
12 frontsquats 50/35
12 synch burpees over bar
into
3 rounds
8 power cleans 60/45
8 nose to wall strict handstand push ups
8 frontsquats 60/45
8 synch burpees over bar
into
2 round
4 power cleans 80/60
4 bar muscle ups
4 frontsquats 80/60
4 synch burpees over bar
scale 30/20, 40/25, 50/30, pull ups, ring rows, hand release push ups, strict pull ups
#teamday
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
top of push up hold
strength (20min)
every 2min x 6
8 benchpress @74%
metcon (18min)
3 rounds for time
4 power snatches 60/45
6 overhead squats 60/45
4 power snatches 60/45
6 thruster 60/45
400m run
scale 35/25, frontsquats
#weneedpower
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/down dog & seal/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
double kb side bends
strength/skill (20min)
handstandwalk 3/4
nose to wall shoulder taps
backfacing shoulder taps
plate walk
back off set
4 sets
5-10m handstandwalk
10m double kb overhead carry @ahap
10 plank ups
5-10m handstandwalk
2min rest
scale partner supported handstandwalk,  shoulder taps against the wall
metcon (14min)
amrap 14min
8 double kb shoulder to overhead 24/16
12 alt double kb frontrack lunges 24/16
16 box jump overs 60/50
scale 16/8
#skillskillskill
rpe7

‍

warm up (6min)
200m run
into
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (20min)
work up to a heavy complex
power clean + squat clean
back off set
every 2min x 5
200m run
1 complex @75%
metcon (15min)
for time
80 push ups
60 toes to bar
40 hang power cleans 50/35
20 wall walks
scale kneeling push ups, knee raisees, 35/25, inchworm
#welovetolift
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec on
row
down ups
sumo squat stretch/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
rower pike ups
strength (20min)
backsquats
every 2min x 6
3 reps @76%
directly into
emom x 6
1 rep @87%
*moderate heavy
metcon (15min)
5 rounds
for total reps
2min on/1min off
30 squats
10 burpees over erg
max cal row in remaining time
#buildingengine
rpe8

‍

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
ski/row
sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
plank hold
kb twist
conditioning
every 90sec x 24

1. 200m run

2. 12 burpee box jumps 60/50

3. 20 sandbag squats 30/20

4. 20/15cal ski

5. 40m double kb frontrack carry 24/16

6. 30 sit ups

7. 20/15 cal row

8. rest

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell good mornings
metcon (35min)
benchmark
"Bradshaw"
10 rounds
3 handstand push ups
6 deadlifts 102/70
12 pull ups
24 double unders
scale elevated hspu, hand release push ups (x2), 60/40, ring rows, single unders (x2)
#benchmarkday
rpe8

‍

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
rower pike ups
plank ups
conditioning

amrap 40min

1. a) 50m double kb farmers carry 32/24
b) max m row

2. a) 40 wall balls 9/6
b) max m row

3. a) 400m run
b) max m row

4. a) 40 alt sandbag lunges 30/20
b) max m row

5. a) 20 burpee broad jumps
b) max m row

‍

warm up
200m run
into
3sets
row/bike/ski
instep stretch+rotation/lateral squat stretch/handwalk+push up
prehab
3 sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
amrap 20min
800m run
500/400m row
10 burpees over rower
2min rest
amrap 20min
2000/1600m bike
400m run
20 box jumps 60/50
2min rest
amrap 20min
20 wall balls 9/6
1000/800m ski
200m run

‍

warm up
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab
3 sets
30sec on/10sec off
side plank hold/side
metcon (45min)
teams of two
buy in
400m run
into
6 rounds
20/18/15cal row
6 db complex 22,5/15
YGIG
* complex
4 double db burpees
4 double db hang power clean & jerks
into
6 rounds
20/18/15cal bike
6 db complex 22,5/15
YGIG
*complex
4 double db hang power snatches
4 double db thruster
into
cash out
400m run
scale 15/10
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
tabata
hollow hold
arch hold
strength/functional
2 rounds
for total reps
2min on/30sec off
1. sled push 120/90
2. ghd sit ups
3. sandbag lunges 30/20 (7m)
4. double db bench press 22,5/15
5. double db step ups 22,5/15
6. double kb overhead carry 24/16 (7m)
7. double kb side bends 24/16
scale 90/60, sit ups, lunges, 15/10, 16/8
#building
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
reverse snow angels
strength/skill (16min)
handstand walk 2/4
nose to wall shoulder taps
backfacing shoulder taps
plate walk
back off set
5 rounds
15sec freestanding handstand hold + 10m handstand walk
rest as needed
scale handstand hold against the wall, partner supported handstand walk, handstand walk against the wall
metcon (18min)
8 rounds
for time
20/15cal row
5 thruster 50/35
10 burpees over bar
scale 35/20
#skillskillskill
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
down dog & seal/handwalk + push ups/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall hanstand hold
double db side bends
strength/gymnastic (20min)
every 2min x 8
3 wall walk complex + 3 bar muscle ups
*1 wall walk + 1 strict nose to wall handstand push up
scale elevated hspu, box supported hspu, chest to bar pull ups, pull ups, seated pull ups
metcon (18min)
amrap 18min
40 double unders
12 double db shoulder to overhead 22,5/15
24 sit ups
scale single unders (x2), 15/10
#skillvolumenskillvolumen
rpe7

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
tuck sit hang
strength (20min)
work up to a heavy complex
snatch balance + 2 overheadsquats
back off set
for quality @75%
1 snatch balance + 1 overheadsquat
1 snatch balance + 2 overheadsquats
1 snatch balance + 3 overheadsquats
1 snatch balance + 4 overheadsquats
1 snatch balance + 5 overheadsquats
60sec rest b/w sets
metcon (16min)
6 rounds
for time
16 swings  24/16
12 toes to bar
6 shuttle runs (2x7m)
scale 20/12, knee raises
#weightliftingskill
rpe7

HYROX

warm up
200m run
into
3sets
45sec on/15sec off
row/ski/down ups
instep stretch+rotation/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
hollow hold
plank ups
conditioning
4 rounds
2min on/1min off
1. 250/200m row
max burpees in remaining time

2. 20 a-jumps
max m row in remaining time

3. 200m run
max m ski in remaining time

‍

warm up (6min)
2 sets
45sec on/15sec off
row
step ups
sumo squat stretch/handwalk + push up
prehab (4min)
tabata
hollow hold
arch hold
strength (12min)
work up to a heavy push press
metcon (35min)
benchmark
"Fight gone bad"
3 rounds
for total reps
1min wall balls 9/6
1min sumo deadlift high pulls 35/25
1min box jumps 60/50
1min push press 35/25
1min row (cal)
1min rest
scale 6/4, 25/15
#benchmark
rpe8

‍

warm up
200m run
into
3sets
45sec on/15sec off
row/ski/bike
lateral squat stretch/samson stretch/twisted cross
prehab
3sets
30sec on/10sec off
plank ups
hollow hold
conditioning
every 6min x 12

1. 400m run
500/400m row

2. 15 burpee box jump over 60/50
500/400m ski

3. 1500/1200m bike
20 kb swings 24/16

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
metcon (35min)
teams of two
20 rounds
for time
4 power snatches 50/35
4 strict handstand push ups
6 overheadsquats 50/35
6 pull ups
8 burpees over bar
scale 35/25, elevated hspu, hand release push ups, frontsquats, ring rows
#teamday
rpe8

‍

warm up (6min)
200m run
2 sets
45sec on/15sec off
sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
db pass through
strength (20min)
backsquats
work up to a heavy 2rm
back off set
every 90sec x 6
1 rep @90%
metcon (18min)
2 rounds
for time
800m run
40 alt db snatches 22,5/15
40 push ups
scale 15/10
#legslegslegs
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
bike/row
samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
kb twist
strength/skill (15min)
handstand walk 1/4
nose to wall shoulder taps
backfacing shoulder taps
plate walk
back off set
4 rounds
3 wall walks
6 nose to wall shoulder taps
30sec freestanding handstand hold
metcon (20min)
for time
2 rounds
40/30cal bike
30 alt pistol squats
20 swings 32/24
2min rest
2 rounds
40/30cal row
30 single arm kb shoulder to overhead 32/24
20 box jump overs 60/50
scale feet supported pistols squats, air squats, 20/12
#skillskillskill
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings
barbell roll outs
strength (20min)
deadlifts
work up to a heavy deadlift
back off set
every 3min x 2
6 reps @70%
metcon (15min)
for time
40 burpees over bar
40 hang power cleans 50/35
40 toes to bar
20 burpees over bar
20 hang power cleans 50/35
20 toes to bar
scale 35/25, knee raises
#pullingstrength
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotaion/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double db side bends
strength (20min)
5 sets
6/6 single arm db bench press @ahap
6 strict pull ups
6/6 single arm seated shoulder press @ahap
6 inverted ring rows
rest as needed
metcon (14min)
amrap 14min
12 double db hang clean & jerks 22,5/15
8 double db box step overs 60/50
20 sit ups
scale 15/10
#functionalstrength
rpe7

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
samson stretch/sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
rower pike ups
hollow hold
conditioning
in teams of two
amrap 40min
2sets
1. a) 80m double kb farmers carry 24/16
b) row

2sets
2. a) 40 wall balls 6/4
b) ski

2sets
3. a) 400m run
b) alt db devils press 22,5/15

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength (14min)
work up to a heavy thruster
metcon (15min)
benchmark
"Marco"
3 rounds
for time
21 pull ups
15 handstand push ups
9 thruster 61/43
scale ring rows, elevated hspu, hand release push ups, 40/30
#benchmarkday
rpe8

HYROX

‍

warm up
dynamic warm up
prehab
3sets
30sec on/10sec off
plank ups
hollow hold
conditioning
60sec on/30sec off
4 rounds
1. a) sled push 150/100
b) double db burpee shuttle runs 22,5/15

4 rounds
2. a) double db bench press 15/10
b) wall balls 9/6

4 rounds
3. a) kb twist
b) kb pass through

4 rounds
4. a) double kb farmers carry 32/24
b) sandbag lunges 30/20

‍

warm up
200m run
into
3sets
45sec on/15sec off
ski/bike/row
samson stretch/handwalk+push up/wtwisted cross
prehab
3sets
30sec on/10sec off
hollow hold
arch hold
conditioning
every 5min x 5

1. 500/400m ski
200m run

2. 1600/1200m bike
20 alt sandbag lunges 30/20

3. 15 burpees over rower
500/400m row

‍

warm up (6min)
2 sets
45sec on/15sec off
row
step ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
db pass through
metcon (40min)
teams of two
for time
4000/3200m row
into
100 box jump overs 60/50
200 wall balls 9/6
100 alt single arm db devils press 22,5/15
*divide as needed
scale 6/4, 15/10
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/sumo squat stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings
top of glute bridge hold
strength (22min)
deadlift
every 2min x 8
1. 6 deadlifts @76%
2. 10 weighed glute bridge @ahap
metcon (15min)
emom x 15
1. 12/9cal ski
2. 12 kb high pulls 32/24
3. 12 push ups
scale 20/12, kneeling push ups
#pullingstrength
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec
down ups
instep stretch + rotation/samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
tuck sit hang
strength/skill (15min)
pistol squats 4/4
squats
narrow stance squats
feet supported pistol squats
box supported pistol squats
back off set
every 30sec x 14
1. 4 alt pistol squats
2. 4 weighted step ups @ahap
metcon (18min)
for time
30 double db burpees 22,5/15
60 sit ups
30 pull ups
20 double db burpees 22,5/15
40 sit ups
20 pull ups
10 double db burpees 22,5/15
20 sit ups
10 pull ups
scale 15/10, ring rows
#skillskillskill
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
strength (20min)
frontsquats
work up to a heavy 2rm
back off set
every 30sec x 10
1 rep @75%
metcon (17min)
5 rounds
for time
200m run
14 alt db snatches 22,5/15
10 alt single arm db overhead lunges 22,5/15
2 wall walks
scale 15/10, frontrack lunges, inchworm
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
tuck sit hang
strength (20min)
push press
work up to a heavy push press
back off set
emom x 6
3 push press @80% with 2sec pause in dip and on top
metcon (14min)
amrap 14min
20/15cal row
10 box jumps 60/50
10 toes to bar
scale knee raises
#pushstrength
rpe7

‍

HYROX

warm up
dynamic warm up
prehab
3sets
30sec on/10sec off
plank ups
tuck ups
conditioning
3 rounds
90sec on/30sec off

1. double kb box step ups 24/16

2. box jumps 60/40

3. push ups

4. double db romanian deadlifts 22,5/15

5. sandbag squats 20/30

6. barbell shoulder press 20/15

7. rest

‍

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell turkish sit up
metcon (35min)
benchmark
"Holeyman"
30 rounds
for time
5 wall balls 9/6
3 handstand push ups
1 power clean 102/70
scale elevated handstand push ups, hand release push ups (x2), 50/35
#benchmarkday
rpe8

‍

warm up (6min)
200m run
250m row
prehab (4min)
tabata
hollow hold
arch hold
conditioning (75min)
teams of two
8 rounds
1000m run
*partner has to row in remaining time
400m kb farmers carry @ahap
*both athletes

‍

warm up
200m run
into
2 aets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab
3 sets
30sec on/10sec off
barbell roll outs
tuck sit hang
metcon (40min)
teams of two
for time
400m run
80 deadlifts 60/45
20 synch burpees over bar
60 toes to bar
400m run
60 power clean & jerrks 60/45
20 synch burpees over bar
40 toes to bar
400m run
40 power snatches 60/45
20 synch burpees over bar
20 toes to bar
scale 45/30, knee raises
#teamdaybringyourfriend
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
double db top of push up hold
tuck sit hang
strength (20min)
backsquat
every 90sec x 10
2 reps @76%
*first rep with 3sec pause in bottom
metcon (15min)
for time
40 double db hang squat cleans 22,5/15
40 pull ups
40 box jump overs 60/50
20 double db hang squat cleans 22,5/15
20 pull ups
20 box jump overs 60/50
10 double db hang squat cleans 22,5/15
10 pull ups
10 box jump overs 60/50
scale 15/10, ring rows
#legslegslegs
rpe8

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
ski/bike
samson stretch/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 3sec pause in bottom
hollow hold
strength/skill (15min)
pistol squats 3/4
squats
narrow stance squats
feet supported pistol squats
box supported pistol squats
back off set
4 rounds
for quality
60sec wall sit
10 alt pistol squats
90sec rest or YGIG
metcon (17min)
for time
2 rounds
500/400m ski
6 shoulder to overhead 70/50
into
800m run
into
2 rounds
1200/1000m bike
6 shoulder to overhead 70/50
scale 45/30
#skillskillskill
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand  hold
barbell roll outs
strength (20min)
work up to a heavy complex
hang power clean + hang squat clean
back off set @85%
e2mom x 4
5 jumping squats
3 hang power cleans
5 jumping squats
1 hang squat clean
metcon (15min)
10 rounds
for time
4 strict handstand push ups
6 kb swings 32/24
8 sit ups
scale elevated handstand push ups, 20/12
#welovetolift
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
tuck sit hang
strength (20min)
deadlift
10-8-6-4-2-1 reps @climbing
2min rest b/w sets
start @58%
metcon (14min)
4 rounds
for time
12 thruster 40/30
16 toes to bar
28 double unders
scale 30/20, knee raises, single unders (x2)
#purestrength
rpe8

HYROX

warm up
200m run
into
2 sets
45sec on/15sec off
row/ski
lateral squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
rower pike ups
hollow hold
conditioning

1. 800m run

2. 200m run
500/400m row

3. 400m run
250/200m ski

‍

warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
top of push up hold
bottom of push up hold
strength (20min)
benchpress
every 2min x 8
4 reps @78%
metcon (16min)
amrap 16min
4,6,8,10,12,14,16,18, etc reps
row (cal)
hang power db snatches 22,5/15
burpees over db
scale 15/10
#12nullachtthrowdown
rpe8

‍

12nullacht Throwdown

warm up (6min)
3 sets
row
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
kb goblet bottom of squat hold
strength/skill (20min)
pistol squats 2/4
squats
narrow stance squats
feet supported pistol squats
box supported pistol squats
back off set
4 sets
6 alt pistol squats
12/9cal row
6 alt pistol squats
4 kb lanes farmers carry @ahap
YGIG
metcon (15min)
3 rounds
for time
30/22cal row
20 kb hang power snatches 24/16
30 sit ups
20 push ups
scale 16/12, db hang power snatches, kneeling push ups
#skillskillskill
rpe7

‍

warm up (6min)
3 sets
down ups
instep stretch + rotation/sumo squat stretch/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength (15min)
work up to a heavy complex
power clean + hang squat clean + push jerk
metcon (20min)
for time
10-1 reps
power cleans 50/35
burpees over bar
frontsquats 50/35
burpees over bar
push jerks 50/35
scale 40/30
#welovetolift
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
samson stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 3sec pause in bottom
tuck sit hang
strength (20min)
frontsquat
every 2min x 4
6 reps @75%
1min rest
every 2min x 4
3 reps @84% (heavy)
metcon (18min)
emom x 18
1. 12/9cal ski
2. 16 single arm db hang power clean & jerks 22;5/15
3. 12 toes to bar
scale 15/10, knee raises
#legslegslegs
rpe7

HYROX

warm up
3sets
45sec on/15sec off
ski/row/bike
sumo squat stretch/samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
plank ups
tuck ups
conditioning
emom x 40

1. 12/9cal ski

2. 15 wall balls 12/9

3. 8 burpee box jump overs

4. 12/9cal row

5. 20 sandbag lunges 30/20

6. 6 shuttle runs (2x7m)

7. 12/9cal bike

8. rest.

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
sumo squat stretch/instep stretch + rotation
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hold
medball plank hold
metconm (35min)
benchmark
"Whitten"
5 rounds
22 swings 24/16
22 box mumps 60/50
400m run
22 burpees
22 wall balls 9/6
scale 16/12, 6/4
#benchmarkday
rpe8

‍

HYROX

warm up
dynamic warm up
prehab
3sets
30sec on/10sec off
top of push up hold
hollow hold
conditioning

amrap 18min
8 double db bench press
16/16 bench supported db rows
16 seated double db shoulder press
30 sec nose to wall handstand hold

3min rest

amrap 18min
12/12 double db bulgarian split squats
8 goblet cyclist lunges 2 sec down
20 banded hamstring curls
30sec weighted wall squats

‍

‍

warm up
200m run
into
3sets
45sec on/15sec off
bike/ski/row
lateral squat stretch/down dog & seal/twisted cross
prehab
3sets
30sec on/10sec off
arch hold
mountain climbers
conditioning
every 6min x 12

1. 400m run
1200/1000m bike

2. 100 double unders
500/400m ski

3. 1000/800m row

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10secoff
tuck sit  hang
nose to wall handstand hold
metcon (45min)
teams of two
buy in
30 curtis p complex 50/35
*power clean + frontrack lunge left side + frontrack lunge right side + push press
into
10 rounds
10 burpees over bar
10 chest to bar pull ups
10 pistol squats
10 handstand push ups
cash out
cash out
30 curtis p complex 50/35
*power clean + frontrack lunge left side + frontrack lunge right side + push press
scale 35/25, pull ups, ring rows, hand release push ups
#teamday
rpe8

‍

warm  up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
db pass through
strength (20min)
work up to a heavy 5rm deadlift
back off set
5 setes
20sec on/40sec off
max reps @70% of 5rm
metcon (
for time
3 rounds
20 double db hang power snatches 22,5/15
20 pull ups
into
2 rounds
15 double db devils press 22,5/15
15 chest to bar pull ups
into
1 round
10 double db devils press into thruster 22,5/15
5 bar muscle ups
scale 15/10, ring rows, pull ups, burpee pull up
#pullpullpull
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
ski/row
sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec  on/10sec off
nose to wall handstand hold
kb  hollow hold
strength/skill (18min)
pistol squats 1/4
squats
narrow stance squats
feet supported single leg squats
box supported single leg squats
back off set
emom x 8
4-8 alt pistol squats
metcon (18min)
for time
1000/800m row
50 swings 24/16
1000/800m ski
50 handstand push ups
scale 16/12, elevated handstand push ups, hand release push ups
#skillskillskill
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
plank hold
strength (18min)
work up to a heavy backsquat
metcon (18min)
4 rounds
for total reps
3min on/1:30min off
21 sit ups
15 box jumps 60/50
9 squat cleans 60/45
max toes to bar in remaining time
scale 40/25, knee raises
#power
rpe8

‍

warm up (6min )
45sec on/15sec off
3 sets
down ups
samson stretch/handwalk + push/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
single arm db turkish sit ups/side
strength (16min)
shoulder press
5 sets
10 reps @65%
2min rest
metcon (16min)
amrap 16min
8 single arm db shoulder to overhead left arm  22,5/15
8 burpees over db
8 single arm db shoulder to overhead rigth arm 22,5/15
24 double unders
scale 15/10, single unders (x2)
#upperbodypush
rpe7

warm up
3sets
45sec on/15sec off
down ups
samson stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
top of push up hold
alt single leg v-ups
conditioning
3 sets
1. 3min on/1min off
2. 2min on/1min off
3. 1min on/1min off

a. 10 burpee pull ups
20m double kb farmers carry 24/16

b. 10 barbell good mornings
10 tuck ups

c. 10 a-jumps
10m sandbag lunges 20

d. 10/10 renegade rows 22,5/15
10 db twists

‍

warm up (6min)
200m run
into
dynamic warm up
prehab (5min)
3 sets
barbell roll outs
wall squats with 3sec pause in bottom
strength (20min)
work up to a heavy complex
snatch balance + overheadsquat
back off set
every 90sec x 4
1 snatch balance + 1 overheadsquat @85%
metcon (20min)
benchmark
"Nancy"
5 rounds
400m run
15 overhead squats 40/30
scale 30/20, frontsquats
#benchmarkday
rpe8

‍

warm up
200m run
into
3sets
45sec on/15sec off
row/ski/bike
lateral squat stretch/handwalk+push up/samson stretch
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
every 8min x 9

1. 8 burpees
500/400m row
8 burpees
500/400m row

2.16 box jumps
500/400m ski
16 box jumps
500/400m ski

3. 1000m run

‍

warm up
200m run
into
2 rounds
45sec on/15sec off
ro
instep stretch + rotation/handwalk + push up
prehab (5min)
tabata
hollow hold
arch hold
metcon (45min)
teams of two
buy in 400  run
into
4 rounds
250/200m row
12 power cleans 60/45
8 burpees over bar
12 hspu
intot
4 rounds
250/200m row
12 shoulder to overhead 50/35
8 burpees over bar
12 toes to bar
into
4 rounds
250/200m row
12 thruster 40/30
8 burpees over bar
12 chest to bar
into
cash out 400m run
scale 40/30, 35/25, 30/20, hand release push ups, knee raises, pull ups, ring rows

‍

warm  up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/down dog & seal/samson stretch
prehab (5min)
3 sets
30sec on/10sec off
medball bottom of squat hold
db pass through
strength (15min)
backsquat
emom x 10 @73%
1. 5 reps
2. 5 reps
3. 5 reps
4. rest
5. rest
metcon (18min)
10 rounds
for time
10 wall balls 9/6
8 box jump overs 60/50
6 single arm db devils press 22,5/15
scale 6/4, 15/10
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand  hold
tuck sit hang
strength/skill (20min)
handstand push ups 4/4
back off set
3 rounds
for total reps
90sec on/90sec off
4 shuttle runs (2x6m)
9/7cal ski
max handstand push ups in remaining time
metcon (19min)
for time
a) 2000/1800m ski (9min)
1min rest
b) 4 rounds (9min)
12 toes to bar
8 power cleans 50/35
6 burpees over bar
scale knee raises, 40/30
#skillskillskill
rpe 8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
nose to wall handstand hold
strength (20min)
work up to a heavy complex
snatch high pull + hang power snatch + hang squat snatch
back off set
3rounds
for total reps
2min on/1min off
6 burpees over bar
12 sit ups
max hang power snatches @80% of heaviest complex
metcon (12min)
amrap 12min
40 double unders
20 alt db snatches 22,5/15
5 wall walks
scale single unders (x2), 15/10
#welovetolift
rpe7

‍

warm up
200m run
2 rounds
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 rounds
30sec on/10sec off
side plank hold / side
metcon (70min)
Hero WOD
"Murph"
for time
1mile run
100 pull ups
200 push ups
300 squats
1mile run
scale ring rows, kneeling push ups
"Cindy"
20 rounds
5 pull ups
10 push ups
15 squats
#heroworkoutmurph
rpe9

‍

warm up
200m run
into
2 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (4min)
tabata
hollow hold
arch hold
metcon (40min)
in teams of two
for time
buy in
12 rounds
YGIG
200m run
into
6 rounds
20 double db thruster 22,5/15
20 pull ups
20 box jumps 60/50
20 push ups
scale 15/10, ring rows, kneeling push ups
#teamday
rpe8

‍

warm  up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
plank ups
strength (20min)
power clean
work up to a heavy power clean
back off set
for quality
2 power cleans @85%
4 power cleans @80%
6 power cleans @75%
8 power cleans @70%
10 power cleans @65%
metcon (15min)
3 rounds
for time
30/24cal row
30 wall balls 9/6
30 sit ups
scale 6/4
#welovetolift
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength/skill (20min)
handstand push ups 3/4
back off set
every 2min x 5
12/9cal ski
5-8 hspu
metcon (16min)
e2mom x 8
1. 20/15cal ski + 8 box  jump overs 60/50
2. 3 wall walks + 6 double db devils press 22,5/15
scale 15/10
#skillskillskill
rpe7

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit hang
strength (20min)
frontsquat
every 3min x 5
5 reps @81% (heavy)
10 a-jumps (20kg plate)
metcon (12min)
amrap 12min
8 deadlifts 60/45
4 power snatches 60/45
2 overhead squats 60/45
10 toes to bar
scale 40/25, knee raises
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
2 sets
30sec on/10sec off
nose to wall handstand hold
side plank hold/side
strength (20min)
benchpress
5 sets
8 reps @72% (heavy)
12 plate turkish sit ups @ahap
2min rest
metcon (15min)
for time
60 handstand push ups
30 power cleans 60/45
60 burpees over bar
scale 45/30, elevated hspu, hand release push ups
#chipper
rpe8

HYROX

warm up
200m run
into
2 sets
45sec on/15sec off
row/ski
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
medball twist
medball plank hold
conditioning
every 7min x 6

1) 400m run
20 wall balls
200m run
10 wall balls

2) 400m run
250/200m row
400m run

3. 500/400m ski
400m run
10 burpees

‍

warm up (4min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings
tuck sit hang
strength (20min)
5 sets
3 deadlifts @83%
6/6 bulgarian split squats @24/16
2min rest
metcon (15min)
benchmark
"Helen"
3 rounds
for time
400m run
21 swings 24/16
12 pull ups
scale 16/12, ring rows
#benchmarkday
rpe8

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
lateral squat stretch/sumo squat stretch
prehab
3sets
30sec on/10sec off
db pass through
hollow hold
conditioning
amrap 40min
400m run
10 burpees
10/10 db thruster 22,5/15
500/400m row/ski
10 db devils press 22,5/15
500/400m ski/row

‍

warm up
200m run
into
3sets
ski/bike/row
samson stretch/lateral squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
marching planks
hollow hold
conditioning
8 sets
7min on/2min off

1. 500/400m ski
400m run

2. 1200/1000m bike
400m run

3. 500/400m row
400m run

‍

warm up
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
metcon
teams of two
12 rounds
for time
buy in
1000m run
6 power snatches 50/35
8 toes to bar
6 thruster 50/35
8 chest to bar
6 burpees over bar
cash out
1000m run
scale 35/25, knee raises, pull ups
#teamday
rpe8

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
tuck sit hang
strength (20min)
work up to a heavy complex
power clean + 2 jerks
back off set
every 15sec x 20
power clean + jerk @80%
metcon (16min)
6 rounds
for time
3 wall walks
6 bar muscle ups
9 double db hang power clean & jerks 22,5/15
24 double unders
scale pull ups (x2), burpee pull ups, burpee to target, 15/10, single unders (x2)
#powerclean&jerk
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
db pass through
strength (18min)
4 sets
4 strict pull ups
8 double db bench press @ahap
12 db pull over @ahap
8/8 db row @ahap
rest as needed
metcon (14min)
amrap 14min
12/9cal row
12 toes to bar
12 alt db hang snatches 22.5/15
12 push ups
scale knee raises, 15/10, kneeling push ups
#upperbodypump
rpe7

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
down ups
lateral squat stretch/instep stretch+rotation
prehab
3sets
30sec on/10sec off
reverse snow angels
top of push up hold
conditioning
2 sets
3min on/1min off

1. 200m run
8 burpee broad jumps

2. 250/200m row
20m sandbag lunges 20

3. 200m run
40m double kb farmers carry 32/24

4. 250/200m ski
200m run

5. 200m run
25 wall balls 9/6

‍

warm up (6min)
2 sets
45sec on/15sec off
step ups
down ups
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
wall squats with 2sec pause in bottom
strength (min)
backsquat
every 90sec x 7
2 box squats @90% of 1rm
metcon (min)
benchmark
"ship"
9 rounds
for time
7 squat cleans 83/55
8 burpee box jumps 75/60
scale 45/30, 60/50
#benchmarkday
rpe8

‍

HYROX

warm up
3set
45sec on/15sec off
down ups
samson strtch/sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
plank ups
tuck ups
conditioning

2 rounds
30sec on/20sec off

2sets
1. a) sled push 100/80
b) box jump overs 60/50

1min rest

2sets
2. a) double db devils press 15/10
b) wall balls 12/9

1min rest

2sets
3. a) sandbag lunges 20
b) farmers carry 32/24

1min rest

2sets
4. a) db pull through ahap
b) db hollow hold ahap

1min rest

‍

‍

‍

warm up
200m run
into
3sets
ski/bike/row
instep stretch+rotation/sumo squat stretch/samson stretch
prehab
3sets
30sec on/10sec off
plank ups
tuck ups
conditioning
6 sets
10min on/2min off

1. 800m run
max m ski in remaining time

2. 800m run
max m bike in remaining time

3. 800m run
max m row in remaining time

‍

warm up (6min)
2 sets
45sec on/15sec off
row
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push up hold
metcon (35min)
teams of three
amrap 16min
8 deadlifts 100/70
12 toes to bar
8 burpees over bar
*max distance row
2min rest
amrap 16min
20 wall balls 9/6
20 push ups
20 sit ups
*one partner must hold the deadlift 100/70 barbell while the others work alternately
scale 60/45, knee raises, 6/4, kneeling push ups
#teamday
rpe8

‍

warm  up (6min)
3 sets
45sec on/15sec off
row
samson stretch/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
tuck sit hang
strength (18min)
backsquat
every 90sec x 5
2 reps @83%
every 90sec x 5
1 rep @87%
metcon (23min)
Crossfit Semifinals Event 3
2 rounds
for time
1000m row
50 thruster 30/20
30 chest to bar pull ups
scale 20/15, pull ups, ring rows
#wesupportourteam
rpe8

‍