WOD

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
reverse snow angels
strength/skill (10min)
toes to bar 2/4
beat swings
dynamic beat swings
straight leg raises
alt single leg toes to bar
toes to bar
back off set (16min)
for total reps
4 rounds
2min on/2min off
12/9cal ski
6 burpee box jump overs 60/50
max toes to bar in remaining time
scale leg raises, knee raises, alt single leg toes to bar
metcon (10min)
teams of two
for max cal
emom x 10
1.⁠ ⁠ski
2.⁠ ⁠bike
#skillskillskill
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit  hang
barbell turkish sit ups
strength (20min)
work up to a heavy complex
1 push press + 2 push jerks
back off set @80%
every 45sec x 10
1. push press
2. push jerk
metcon (15min)
benchmark
T.U.P.
for time
15-12-9-6-3 reps
power cleans 61/43
pull ups
frontsquats 61/43
pull ups
scale 45/30, ring rows
#benchmarkday
rpe8

‍

warm up
3 sets
45sec on/15sec off
row/ski
/handwalk+push up/sumo squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
rower pike ups
plank hold
conditioning
in teams of two
2 rounds
5min on/1min off

1. 60 sandbag lunges 30/20
max m row in remaining time

2. 200m double kb farmers carry 24/16
max m ski in remaining time

3. 500/400m row
500/400m ski

4. 80 wall balls 9/6
max m row in remaining time

5. 40 burpee broad jumps
max m ski in remaining time

6. 10m sled push 100/80
10m sled pull 100/80

- 2 Teams pro station

‍

Unity

teams of two

1. Workout

United We Push

for time

40 double db benchpress 22,5/15

20/15cal ski (YGIG)

60 box  jump overs (as a relay)

20/15cal row (YGIG)

40 double db benchpress 22,5/15

*YGIG jeder muss die angegebenen cal bedienen

2. Workout

Wall to Wall

amrap 10min

3 wall walks

6 toes to bar

12 wallballs

*each athlete has to complete one full exercise before switching with their partner

3. Workout

Split & Unite

a) Lift

Athlete A

power snatch + overhead squat

Athlete B

power clean + frontsquat

b) 2min 50/35, scale 35/25

for max reps

A: max hang power snatches

B: max hang power cleans

4. Workout

Core of Unity

max L-Sit hold

5. Workout  (15min)

Wheels of Unity

4 rounds

for time

2 lanes wheelbarrow walk (5m) 22,5/15

8 synch burpees over db

12 handstand push ups

16 pull ups

32 double unders

‍

warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning
nose to wall handstand hold
strength (20min)
work up to a heavy deadlift
back off set
3 sets
8 reps @66%
2min rest
metcon (15min)
for time
21-15-9 reps
handstand push ups
power snatches 40/30
42-30-18cal
row
scale elevated hspu, hand release push ups, 30/20
#pullpullpull
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double db side bends
strength/skill (20min)
toes to bar 2/4
beat swings
dynamic beat swings
straight leg raises
alt single leg toes to bar
toes to bar
back off set
emom x 10
10-12 toes to bar
metcon (14min)
amrap 14min
6 double db burpees 22,5/15
6 double db hang power snatches 22,5/15
6 double db shoulder to overhead 22,5/15
6 shuttle runs (2x6m)
scale 15/10
#skillskillskill
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
strength (18min)
benchpress 5/6
warm up
2 sets
4 reps @68%
90sec rest
into
3 sets
4 reps @82%
2min rest
*tempo 20X1
metcon (17min)
10 rounds
for time
3 power cleans  70/50
6 pull ups
3 thruster 70/50
2 bar muscle ups
scale 35/20, ring rows, jumping pull ups, pull ups (x2), burpee to target
#upperbodypushstrength
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
ski
rope jumps
instep stretch + rotation/handwalk + push up
prehab (5min)
tabata
hollow hold
arch hold
strength/gymnastic (20min)
6 sets
4-6 strict pull ups
30sec L-sit hang
4-6 strict handstand push ups
30sec top of handstand hold
20 weighted sit ups @ahap
90sec rest
scale banded pull ups, tuck sit hang, box supported hspu
metcon (18min)
e2mom x 9
1. 12/9cal ski + 16 toes to bar
2. 16 kb swings 32/24 + 30 double unders
3. 10 burpee a-jumps
scale knee raises, 24/16, double under practice, single unders (x2),
#itsgymnasticday
rpe7

HYROX

warm up
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
medball plank hold
db pass through
conditioning
every 2min x 20
1. 9/7cal row
8 sandbag box step ups 30/20

2. 9/7cal ski
50m double kb farmers carry 32/24

3. 9/7cal row
8 db devils press 22,5/15

4. 9/7cal ski
8 double squat wall balls 9/6

5. rest

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
medball hollow hold
strength (20min)
backsquats 5/6
warm up
2 sets
4 reps @73%
90sec rest
into
3 sets
4 reps @82%
2min rest
*tempo 20X1
metcon (14min)
benchmark
"Karen"
for time
150 wall balls 9/6
scale 6/4
#legslegslegs
rpe8

‍

HYROX

‍

warm up
2sets
45sec on/15sec off
row/ski
down ups
samson stretch/sumo squat stretch
prehab
3sets
30sec on/10sec off
rower pike ups
medball hollow hold
conditioning

1. amrap 19min
30 box jump over
20 at lunges
500/400m row

3min rest

2. amrap 19min
20 wall balls 9/6
10 shuttle runs (2x6m)
500/400m ski

‍

warm up
3sets
45sec on/15sec off
row/ski/bike
instep stretch+rotation/handwalk+push up/samson stretch
prehab
3sets
30sec on/10sec off
top of push up hold
hollow hold
conditioning
every 12min x 6

1. 4x
250/200 row
15 air squats
250/200 row
20 alt lunges

2. 4x
250/200 ski
20 sit ups
250/200 ski
10 push ups

3. 4x

500/400 bike
15 box jumps 60/50
500/400 row
15 box jump over 60/50

‍

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
metcon (45min)
teams of two
for time
100/75cal bike/ski
80 power cleans 60/45
120 burpees over bar
20 bar muscle ups
100 backsquats 60/45
20 bar muscle ups
120 toes to bar
80 shoulder to overhead 60/45
100/75cal ski/bike
scale 45/30, chest to bar (x2), pull ups (x2), knee raises
#teamday
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
medball bottom of squat hold
medball top of push up hold
strength (20min)
backsquats 4/6
building strength
warm up
2 sets
4 reps @70%
90sec rest
into
4 sets
5 reps @78%
2min rest
*tempo 20X1
metcon (18min)
5 rounds
for time
6 burpee box jumps 60/50
18 wall balls 9/6
24 sit ups
scale 6/4
#buildingstrength
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning
tuck sit hang
strength/skill (20min)
toes to bar 1/4
beat swings
dynamic beat swings
straight leg raises
alt single leg toes to bar
toes to bar
back off set
emom x 10
8-12 toes to bar
metcon (12min)
amrap 12min
6 deadlifts 120/85
12 handstand push ups
24 double unders
scale 60/40, elevated hspu, hand release push ups, single unders (x2)
#practicepracticepractice
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/instep stretch + rotation/sumo squat stretch
prehab (5min)
3 sets
rower pike ups
wall squats with 2sec pause in bottom
strength (20min)
work up to a heavy complex
squat snatch + overheadsquat
back off set (8min)
for quality
2 complex @85%
4 complex @78%
6 complex @74%
8 complex @62%
90sec rest b/w sets
metcon (15min)
for time
60-30-10 reps
row (cal)
alt backrack lunges 50/35
scale 35/25, lunges
#welovetolift
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
samson stretch/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
top of push up hold
bottom of push up hold
strength (20min)
benchpress 4/6
building strength
warm up
2 sets
5 reps @65%
90sec rest
into
4 sets
5 reps @78%
*tempo 20X1
2min rest
metcon (16min)
4 rounds
for total reps
2min on/2min off
12/9cal ski
12 push ups
max single arm alt db snatches 22,5/15
scale kneeling push ups, 15/10
#buildingstrength
rpe8

HYROX

warm up
3sets
45sec on/15sec off
row/ski/bike
samson stretch/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
db hollow hold
db pass through
conditioning
every 2min x 36
1. 400/300m row

2. 60m sled push 100/80

3. 400/300m ski

4. 12 double db burpee box step ups 22,5/15

5. max m bike

6. rest

‍

warm up (6min)
2 sets
45sec on/15sec off
down ups
step ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit  hang
wall squats with 2sec pause in bottom
strength (12min)
work your way up to a heavy thruster from the rack
metcon (17min)
benchmark
"Hope"
3 rounds
for total reps
1min burpees
1min power snatches 35/25
1min box jumps 60/50
1min thruster 35/25
1min chest to bar pull ups
1min rest
scale 30/20, pull ups, ring rows
#benchmarkday
rpe8

HYROX

warm up
3sets
45sec on/15sec off
row/ski
down ups
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
rower pike ups
medball hollow hold
conditioning
every 3min x 6
1. 20 wall balls 9/4
20/15cal ski

2. 500/400m row

4min rest

every 3min x 6
1. 12 burpees over rower
20/15cal row

2. 500/400m ski

‍

warm up
3sets
45sec on/15sec off
row/ski/bike
sumo squat stretch/handwalk+push up/lateral squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
hollow hold
conditioning
every 6min x 12

1. 400/300m row
20 box jumps

2. 400/300m ski
10 burpees over erg

3. 1000/800m bike
200m run

‍

wam 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
barbell roll outs
medball bottom of squat hold
metcon (40min)
teams of two
10 rounds
for time
8 hang power snatches 50/35
16 partner wall balls 9/6
4 complexe wallwalk to two nose to wall handstand push ups
12 sync. burpees over bar
8 hang squat snatches 50/35
16 pull ups
scale 35/25, 6/4, inchworm und push up, frontsquat
#teamday
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
row
samon stretch/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
wall squat with 3sec pause in bottom
strength (20min)
work up to a heavy overheadsquat
back off set
emom x 6
1 rep @76%
metcon (12min)
amrap 12min
12/9cal row
8 thruster 40/30
20 sit ups
scale 30/20
#buildingskills
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
db pass through
strength/skill (20min)
handstand push ups 4/4
box supported hspu
headstand into handstand
neg handstand push ups
floor assistant kick up
back off set
5 sets
2min on/2min off
12/9cal ski
6 burpees over line
max hspu in remaining time
scale elevated hspu, box supported hspu
metcon (16min)
4 rounds
60 double unders
20 alt hang power snatches 22,5/15
10 wall walks
scale single unders (x2), 15/10
#practicepracticepractice
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/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 (18min)
backsquat 3/6
Volumen & Kraftaufbau
warm up
2 sets
5 reps @65%
90sec rest
into
5 sets
5 reps @75%
2min rest
*tempo 31X1
metcon (18min)
for time
30 power cleans 70/50
30 box jumps 60/50
30 toes to bar
20 hang power cleans 70/50
20 box jumps 60/50
20 toes to bar
10 hang squat clean 70/50
10 box jumps 60/50
10 toes to bar
scale 45/30, knee raises
#legslegsandpower
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
arch hold
strength (20min)
emom x 20
1. 6-8 strict pull ups
2. 30sec weighted hollow hold
3. 8-10 stationary dip
4. 10-12 inverted ring rows
5. 12 weighted reverse snow angels
scaled banded pull ups, floor assitant pull ups, banded dips, parallette dips
metcon (15min)
amrap 15min
6 strict handstand push ups
12 alt pistol squats
8 handstand push ups
12 alt double db frontrack lunges 22,5/15
scale elevated hspu, box supported strict hspu, hand release push ups
#itsallaboutgymnastics
rpe7

HYROX

warm up
2sets
45sec on/15sec off
row/ski
samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
medball hollow hold
rower pike ups
conditioning
amrap 40min
40 alt sandbag lunges 30/20
40/30cal row
30 wall balls 9/6
30/25cal ski
20 burpee to target
10 shuttle runs (2x6m)

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings
barbell roll outs
strength (20min)
benchpress 3/6
Volumen & Kraftaufbau
warm up
2 sets
5 reps @55%
90sec rest
into
5 sets
5 reps @75%
2min rest
*tempo 31X1
metcon (20min)
benchmark
"Donny"
21-15-9-9-15-21 reps
deadlifts 102/70
burpees
scale 60/40
#benchmarkday
rpe9

HYROX

warm up
2sets
45sec on/15sdec off
ski/row
down ups
instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
hollow hold
medball turkish sit ups
conditioning
emom x 40
1. 12/9cal ski

2. 10 burpees

3. 12/9cal row

4. 15 box jumps 60/50

5. 12/9cal ski

6. 15 wall balls 9/6

7. 12/9cal row

8. rest

‍

warm up (6min)
3 sets
45sec on/15sec off
sumo squat stretch/dynamic bridge/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push up position
strength (20min)
benchpress 2/6
Volume & Tempo
warm up
2 sets
6 reps @50%
90sec rest
into
5 sets
6 reps @72%
90sec rest
*tempo 31X1
metcon (20min)
emom x 20
1. 20 wall balls 9/6
2. 15-20 push ups
3. 10-15 pull ups
4. rest
scale 6/4, kneeling push ups, ring rows or less reps
#upperbodypush
rpe8

‍

warm up (6min)
3 sets
step ups
samson stretch/down dog & seal/handwalk + push up
prehab (5min)
3 sets
nose to wall handstand hold
hollow hold
strength/skill (20min)
handstand push ups 3/4
box supported hspu
headstand into handstand
neg handstand push ups
floor assistant kick up
back off set
emom x 10
1. 30sec double db overhead hold @ahap
2. 6-8 handstand push ups
scale elevated hspu, box supported hspu
metcon (18min)
for time
60 alt single arm db devils press 22,5/15
60 box jump overs 60/50
120 sit ups
60 box jump overs 60/50
60 alt single arm db devils press 22,5/15
scale 15/10
#skillskillskill
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal/twisted cross
prehab (4min)
tabata
hollow hold
arch hold
strength/functional/conditioning
2 rounds
for total reps
2min on/30sec off
1. max distance sled push 140/100
2. max cal row
3. max sandbag lunges 30/20
4. max cal ski
5. max double kb farmers carry 32/24
6. max cal bike
7. max wall walks
8. max shuttle runs (2x5m)
9. max sandbag over shoulder 70/45
scale 100/70, lunges, 24/16, 45/30
#strengthfunctionalconditiong
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
rope jumps
step ups
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
top of push up hold
strength (20min)
backsquat 2/6
Volume & Tempo
warm up
2 sets
5 reps @60%
90sec rest
into
5 sets
5 reps @75%
90sec rest
*tempo 31X1
metcon (16min)
buy in
100 double unders
into
3 rounds
30 toes to bar
20 double db step overs 22,5/15
10 strict hspu
scale knee raises, 15/10, kipping hspu, elevated hspu, hand release push up
#legslegslegs
rpe8

HYROX

warm up
2sets
45sec on/15sec off
row
ski
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
rower pike ups
hollow hold
conditioning
every 4min x 10

1. 300/250m row
300/250m ski

2. 20 sandbag lunges 30/20
10sandbag squats 30/20
10 burpees over sandbag

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
barbell roll out
barbell side bends
strength (16min)
work up to a heavy complex
clean pull + power clean + push press + push jerk
metcon (15min
benchmark
"Gwen"
15-12-9 reps
clean & jerks (unbroken)
rest as needed b/w sets
scale drop & go
#benchmark
rpe8

HYROX

warm up
2sets
45sec on/15sdec off
row/ski
down ups
handwalk+push up
sumo squat stretch
prehab
3sets
30sec on/10sec off
medball hollow hold
rower pike ups
conditioning

18min on/2min off

1. 250/200m row
10 burpee broad jumps
*add 250/200m row to every round

2. 10 wall balls 9/6
500/400m ski
*add 10 wall balls to every round

‍

warm up
200m run
into
3 sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
side plank hold/side
conditioning
in teams of two
10min on/2min off

1. 1000m run
max sled push in remaining time 150/100

2. 1000m row
200m double kb farmers carry 32/24
500m row
max double kb farmers carry in remaining time 32/24

3. 1000m ski
20 burpee broad jumps
500m ski
max burpee broad jumps in remaining time

4. 400m run
50 wall balls 9/6
400m run
max wall balls in remaining time 9/6

5. 500m row
50 sandbag lunges 20/30
500m row
max sandbag lunges in remaining time 20/30

6. 500m ski
500m row
400m run

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
instep stretch + rotation/handwalk + push up/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
metcon (40min)
team of two
buy in 1000m run
into
20 handstand push ups
30 toes to bar
40 synch power clean 50/35
50 single arm db devils press 22,5/15
100 burpees over bar
50 alt single arm  db overhead lunges 22,5/15
40 synch shoulder to overhead 50/35
30 chest to bar pull ups
20 burpee pull ups
cash out 1000m run
scale hand release push ups, knee raises, 15/10, frontrack lunges, 35/25, pull ups, ring rows, burpee to target, single unders (x2)
#teamday
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
ski(bike
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength (15min)
work up to a heavy complex
power snatch + overhead squat
metcon (18min)
amrap 8min
12/9cal bike
6 overhead squats 60/45
2min rest b/w rounds
amrap 8min
12/9cal ski
6 hang power snatch 60/45
scale 40/30, frontsquats
#welovetolift
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/down dog & aeal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
strength/skill (20min)
handstand push ups 2/4
box supported hspu
headstand into handstand
neg handstand push ups
floor assistant kick up
back off set
emom x 8
6-8 handstand push ups
scale elevated hspu, box supported hspu
metcon (18min)
for time
40 box jump overs 60/50
40 push ups
40 alt db snatches 22,5/15
40 sit ups
20 box jumps 60/50
20 hand release push ups
20 alt db devils press 22,5/15
20 db weighted sit ups 22,5/15
scale 15/10, kneeling push ups
#skillskillskill
rpe7

‍

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
barbell top of press hold
barbell turkish sit ups
strength (20min)
benchpress 1/6
warm up
2 sets
8 reps @40-50%
90sec rest
into
4 sets
8 reps @65%
90sec rest
*tempo 31X1
metcon (15min)
8 rounds
for time
20 double unders
6 thruster 50/35
6 burpees over bar
scale single unders (x2), 35/25
#buildingupperbodystrength
rpe8

‍

3 sets
45sec on/15sec off
row
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
strength/gymnastics  (20min)
every 2:30min x 6
6 toes to bar + 4 pull ups + 2 chest to bar pull ups
scale alt single leg toes to bar, straight leg raises, knee raises, beat swings, momentum, ring rows
metcon (18min)
amrap 18min
20/15cal row
4 wall walks
10 swings 32/24
14 alt kb goblet lunges 32/24
scale 24/12
#skillskillskill
rpe7

HYROX

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

amrap 18min
1. 20m double kb overhead carry 24/16
14 alt double kb frontrack lunges 24/16
8 double kb box step ups 24/16
10 burpee double jump over line

4min rest

amrap 18min
2. 400m run
500/400m row

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll out
wall squats with 2sec pause in bottom
strength (20min)
backsquat 1/6
Technique and Tempo
warm up
2 sets
5 reps @50-60%
90sec rest
into
4 sets
5 reps  @70%
90sec rest
*tempo 31X1
metcon (12min)
benchmark
"DT"
5 rounds
for time
12 deadlifts 70/50
9 hang power cleans 70/50
6 shoulder to overhead 70/50
scale 45/30
#benchmarkday
rpe8

HYROX

warm up
200m run
into
dynamic warm up
prehab
ssets
30sec on/10sec off
side plank hold/side
v-ups
conditioning
4sets
500m run rpe 5-6
500m run rpe 8-9
60sec rest
into
6 sets
200m run rpe9
60sec rest

‍

warm up
200m run
into
3sets
45sec on/15sec off
ski/row/bike
instep stretch+rotation/sumo squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
tuck ups
plank hold
conditioning
20min on/4min off

1. 250/200m ski
10 burpee box jumps 60/50
*add 250/200m ski/5 burpee box jumps each round

2. 250/200m row
200m run
*add 250/200m row/200m run each round

3. 500/400m bike
5x complex
*1 complex =1 squat + 2 alt lunges
** add 500/400m bike/5 complex each round

‍

warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
rower pike ups
metcon (45min)
teams of two
for time
buy in
100/75cal row
100 burpees over erg
into
10 rounds
10 toes to bar
8 double db hang power clean & jerks 22,5/15
10 chest to bar pull ups
8 alt double db suitecase lunges 22,5/15
10 handstand push ups
4 double db devils press 22,5/15
scale knee raises, 15/10, pull ups, ring rows, hand release push ups
#reamday
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
rope jumps
ski/row
sumo squat stretch/instep stretch + rotation
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
rower pike ups
strength (20min)
backsquats
emom x 6
2 backsquats @83%
1min rest
emom x 6
1 backsquat @85%
metcon (16min)
emom x 16
1. 12/9cal row
2. 10 burpees over erg
3. 12/9cal ski
4. 30 double unders
scale single unders (x2)
#building
rpe7

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
double db side bends
strength/skill
handstand push ups 1/4
pike push ups
box supported hspu
handstand against the wall
floor assistant kick up
back off set
emom x 8
4-6 handstand push ups
metcon (15min)
amrap 15min
10 double db push jerks 22,5/15
20m double db farmers carry 22,5/15
10 alt double db frontrack lunges 22,5/15
scale 15/10, lunges
#skillskillskill
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (15min)
work up to a heavy complex
clean grip deadlift + hang power clean + hang squat clean
metcon (24min)
teams of two
YGIG
for total reps
1min on/1min off
12 rounds
9/7cal bike
max hang squat cleans in remaining time @75%
#barbellcycling
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
kb pass through
strength (18min)
work up to a heavy kb turkish get up
back off set
4 rounds @70%
6 alt turkish get ups
12 kb twist
metcon (18min)
for max reps
4 rounds
3min on/1:30min off
15 box jump overs 60/50
15 toes to bar
10 double db devils press 22,5/15
max handstand push ups in remaining time
scale knee raises, 15/10, elevated hspu, box supported hspu, hand release push up
#buyinandcashout
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
medball hollow hold
rower pike ups
conditioning
every 5 min x 8
1. 400m run
10 wall balls 9/6
20 alt medball lunges 9/6
10 wall balls

2. 10 burpees on erg
15/12cal ski
5 burpees over erg
15/12cal row

‍

‍

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

‍