WOD

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

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
double db side bends
double db top of push up hold
strength/skill (20min)
handstand push up 2/4
back off set
emom x 8
1. 2-5 strict hspu
2. 2-5 kipping hspu
scale less reps, pike push ups, push ups, elevated hspu
metcon (16min)
emom x 16
1. 12 double db shoulder to overhead 22,5/15
2. 40 double under
3. 6 double db devils press 22,5/15
4. 16 sit ups
scale 15/10, single unders (x2), double under practice
#skillskillskill
rpe7

‍

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
down ups
samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell top of press hold
tuck sit hang
3 sets
strength (20min)
shoulder press
6 sets
4 shoulder press @81% (heavy)
6-8 strict pull ups
2min rest
metcon (16min)
4 rounds (alt b/w a&b)
for max reps
3min on/1min off
a) 20/15cal bike
20 wall balls 9/6
max burpees on plate
b) 20/15cal ski
20 box jump overs 60/50
max burpees on plate
scale 6/4
#weloveintervalls
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
kb twist
strength (20min)
work up to a heavy complex
kb turkish get up + 4 kb windmill/side
back off set @70% (10min)
1 kb turkish get up + 10 kb windmill/side
1 kb turkish get up + 8 kb windmill/side
1 kb turkish get up + 6 kb windmill/side
1 kb turkish get up + 4 kb windmill/side
1 kb turkish get up + 2 kb windmill/side
metcon (12min)
amrap 12min
6/6 single arm kb hang power snatches 24/16
12 alt single arm kb overhead lunges 24/16
18 toes to bar
scale 16/12, frontrack  lunges, knee raises
#functionaltraining
rpe7

HYROX

warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotaiton/samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
hollow hold
arch hold
conditioning
2 rounds
40sec on/20sec off

2sets
1. a) sled push 100/80
b) double kb farmers carry 32/24

2sets
2. a) plate turkish sit ups 15/10
b) plate twist 15/10

2sets
3. a) double db burpees 22,5/15
b) sandbag lunges 20

2sets
4. a) plank ups
b) tuck ups

2sets
5. a) double db bench press 22,5/15
b) ring rows

‍

warm  up (6min)
3 aets
45sec on/15sec off
down ups
instep stretch + rotation/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength (20min)
work up to a heavy complex
snatch pull + power snatch
back off set
emom x 5
complex @85%
metcon (15min)
benchmark
"Nasty Girls"
3 rounds
50 squats
7 muscle ups
10 hang power cleans 61/43
scale bar muscle ups, chest to bar pull ups, ring rows + dips, 40/30
#benchmarkday
rpe8

‍

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
ski/row
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
marching planks
hollow hold
conditioning
4 sets
9min on/2min off

1. 8 burpees
500/400m ski
800m run

2. 20 alt lunges
500/400m row
800m run

‍

‍

warm up
200m run
into
3sets
ski/bike/row
sumo squat stretch/lateral squat stretch/handwalk+push up
prehab
2sets
30sec on/10sec off
single arm top of push up hold/side
hollow hold
conditioning
12 sets
5min on/1min off

1. 400m run
max m ski in remaining time

2. 2min ski
max m bike in remaining time

3. 2min bike
max m row in remaining time

‍

warm up
200m run
into
2 sets
45sec on/15sec off
row/bike
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double db top of push up hold
metcon (45min)
teams of two
for time
3 rounds
400m run
20 double db snuster 22,5/15
20 db def push ups
into
3 rounds
500m row
20 alt double db lunges 22,5/15
20 toes to bar
into
3 rounds
1200m bike
20 double db burpee box step ups 22,5/15
scale 15/10, kneeling push ups, knee raises
#teamday
rpe8

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
reverse snow angels
strength/skill (20min)
handstand push ups
1/4
back off set
emom x 10
2-6 handstand push ups
metcon (16min)
4 rounds
for total reps
3min on/1min off
12 wall balls 9/6
8 push ups
16 sit ups
scale 6/4, kneeling push ups
#practicepracticepractice
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/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)
overheadsquat
work up to a heavy overheadsquat
back off set
every 2min x 3
3 behind the neck push jerks + 3 overhead squats @70%
metcon (18min)
10 rounds
for time
3 power snatches 50/35
6 chest to bar pull ups
12/9cal row
scale 30/20, pull ups, ring rows
#welovetolift
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 good morning
tuck sit  hang
strength (20min)
deadlift
3 set
10 reps @60%
2min reast
3 sets
5 reps @80%
2min rest
*after each set 5/5 single leg squats off box
metcon (12min)
amrap 12min
30 double unders
20 frontsquats 40/30
10 toes to bar
scale single unders (x2), 30/20, knee raises
#lowerbodypullingstrength
rpe8

‍

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row/down ups
instep stretch+rotation/handwalk+push up
prehab
3sets
rower pike ups
plank ups
conditioning
amrap 42min
800m run
20 burpee box step ups 60/50
800/600m row

‍

‍

warm  up (6min)
3 sets
45sec on/15sec off
down ups
down dog & seal/handwalk + push ups/dynamic bridge
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
2 max unbroken sets @70%
3min rest b/w sets
metcon (15min)
benchmark
"Betty"
5 rounds
for time
12 push press 61/43
20 box jumps 60/50
scale 40/25
#benchmarkday
rpe8

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
ski/row
lateral squat stretch/handwalk+push up
prehab
2sets
30sec on/10sec off
hollow hold
sinde plank hold/side
conditioning
7 sets
5min on/1min off

1. 200m run
20m sled push 200/150

2. 250/200m ski
250/200m row

3. 250/200m row
60m farmers carry 24/16

4. 200m run
30m sandbag lunges 20

5. 250/200m ski
10 burpee broad jumps

6. 250/200m row
250/200m ski

7. 200m run
40 wall balls 6/4

‍

warm up
200m run
into
3sets
45sec on/15sec off
bike/ski/row
samson stretch/sumo squat stretch/lateral squat stretch
prehab
tabata
plank ups
tuck ups
conditioning
6 sets
10min on/2min off

1. 1000m run
max m bike in remaining time

2. 5min bike
max m ski in remaining time

3. 5min ski
max m row in remaining time

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning
nose to wall handstand hold
metcon
teams of two
for time
50 burpee box jump overs 60/50
into
6 rounds
"DT"
into
400m run
80 pull ups
into
50 burpee box jump overs 60/50
into
6 rounds
"DT"
400m run
80 handstand push ups
scale 45/30, jumping pull ups, ring rows, elevated hspu, hand release push ups
*DT"
12 deadlifts 70/50
9 hang power cleans 70/50
6 shoulder to overhead 70/50
#teamday
rpe8

‍

warm  up (6min)
3 sets
45sec on/15sec off
shuttle runs
instep stretch + rotation/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
double db side bends
strength (20min)
deadlift
10-8-6-4-2 reps @climbing
*start @65% (heavy)
3min rest b/w sets
metcon (16min)
e2mom x 8
1. 12 double db hang power cleans + double db frontsquats 22,5/15
2. 8 double db burpees + 8 double db step ups 22,5/15
scale 15/10
#pullingandgripstrength
rpe7

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
45sec on/15sec off
tuck sit hang
barbell roll outs
strength/skill (20min)
squat snatch 4/4
work up to a heavy squat snatch
back off set
amrap 5min
max hang squat snatch @70%
metcon (15min)
for time
60 toes to bar
60 shoulder to overhead 40/30
40 toes to bar
40 shoulder to overhead 50/35
20 toes to bar
20 shoulder to overhead 60/45
scale 30/20, 35/25, 40/30, knee raises
#skillskillskill
rpe8

‍

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/15sec off
wall squats with 2sec pause in bottom
db hollow hold
strength (20min)
frontsquat
every 2:30 x 6
2 pause frontsquat @80%
*3sec pause in bottom
4 seated box jumps
2 frontsquats @80%
metcon (20min)
5 rounds
for total reps
2min on/2min off
12/9cal ski
12 alt single arm db hang snatches 22,5/15
max cal bike in remaining time
scale 15/10
#weneedpower
rpe9

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push up hold on medball
strength (18min)
shoulder press
work up to a heavy shoulder press
back off set
every 90sec x 5
5 push jerk @1rm shoulder press
metcon (20min)
for time
20-16-12-8-4 reps
burpee box jump overs 60/50
chest to bar pull ups
20 wall balls 9/6 b/w sets
scale pull ups, ring rows, 6/4
#upperbodypurestrengthandpower
rpe7

HYROX

warm up
200m run
into
2sets
down ups
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
plank ups
hollow hold
conditioning
every 6min x 7

1. 400m run
500/400m ski

2. 400m run
50m sled push 200/150

3. 400m run
25 burpee box jumps 60/50

4. 400m run
500/400m row

5. 400m run
200m farmers carry 24/16

6. 400m run
100m sb lunges 20

7. 400m run
60 wall balls 6/4

‍

warm  up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength (20min)
work up to a  heavy complex
power clean + hang squat clean + frontsquat
back off set
every 2min x 3
6 burpees over bar
1 hang squat clean + 2 frontsquats @85% of heaviest complex
metcon (15min)
benchmark "Elisabeth"
for time
21-15-9 reps
cleans 61/43
ring dips
scale 45/30, stationary dips, box supported dips, push ups
#benchmarkmonday
rpe8

‍

HYROX

warm up
3sets
45sec on/15 sec off
down ups
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
tuck sit hang
tuck ups
conditioning
2 sets
2min on/30sec off

1. sled push 200/150

2. wall balls 6/4

3. 5 push ups
5 pull ups/ring rows

4. double kb box step ups 24/16

5. 1 burpee broad jump
4 alt lunges

6. GHD sit ups/sit ups

7. rest

‍

‍

warm up
200m run
into
3sets
45sec on/15sec off
bike/row/ski
instep stretch+rotation/sumo squat stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
reverse snow angels
hollow hold
conditioning

every 8min x 9

1. 4min bike
400m run

2. 4min row
400m run

3. 4min ski
400m run

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/twisted cross
prehab (4min)
tabata
side plank hold/side
metcon (42min)
teams of two
for time
buy in
100/90/80cal row
inot
3 rounds
10 power snatches 40/30
10 burpees over bar
10 overheadsquats 40/30
into
3 rounds
10 pullups
10 burpees over bar
10 hand release push ups
into
3 rounds
10 clean & jerks 60/45
10 burpees over bar
10 frontsquats 60/45
into
3 rounds
10 chest to bar pull ups
10 burpees over bar
10 handstand push ups
cash out
100/90/80cal row
scale 30/20, frontsquats, ring rows, kneeling hand release push ups, 45/30, pull ups, elevated hspu
#teamday
rpe8

‍

warm  up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit  hang
kb goblet bottom of squat hold
strength (20min)
backsquats
work up to a heavy 5rm
back off set
every 90sec x 3
3 reps @5rm
metcon (15min)
5 rounds
for time
14 swings 32/24
12 handstand push  ups
10 chest to bar pull ups
8 burpees over kb
scale 24/16, hand release push ups, pull  ups, ring rows
#skillskillskill
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
rower pike ups
strength/skill (18min)
squat snatch 3/4
emom x 5
1 hang snatch high pull + 1 high hang squat snatch @70%
1min rest
emom x 5
1 snatch high pull + 1 hang squat snatch @75%
metcon (18min)
for time
60/45cal row
30 thruster 40/30
60 sit ups
30/22cal row
15 thruster 40/30
30 sit ups
scale 30/20
#practicepracticepractice
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push ups/lat stretch
prehab (4min)
tabata
hollow hold
arch hold
strength/gymnastic (20min)
5 sets
6 nose to wall handstand push ups
4-6 strict pull ups
20-30 double unders
*1min double under practice
90sec rest
scale elevated nose to wall hspu, push ups, box supported hspu, banded pull ups, floor assistant strict pull ups
metcon (12min)
amrap 12min
12 toes to bar
8 push press 50/35
6 alt frontrack lunges 50/35
scale knee raises, 35/25, lunges
#welovegymnastic
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
instep stretch + rotation/sumo squat stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
db side plank left side
db side plank right side
strength (20min)
deadlift
every 2min x 8
2 deadlifts @85% (heavy)
metcon (15min)
emom x 15
1. 12/9cl bike
2. 8 alt single arm db devils press 22,5/15
3. 10 box jump overs 60/50
scale 15/10
#pullingstrength
rpe7

HYROX

warm up
2sets
down ups
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
plank ups
hollow hold
conditioning
3 sets
90sec on/30sec off

1. sled pull (arms only)/push 100/80

2. box jumps 60/50

3. double db burpees 22,5/15

4. double kb farmers carry 32/24

5. double squat wall balls 9/6

6. sb box step ups 20

7. rest

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
wall squats with 2sec pause in bottom
strength (20min)
benchpress
6 sets
4 reps @76%
*2sec pause in bottom
2min rest
metcon (16min)
benchmark "Karabel"
10 rounds
for time
3 power snatches 60/43
15 wall balls 9/6
scale 35/25, 6/4
#benchmark
rpe8

HYROX

warm up
200m run
into
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/samson stretch
prehab
3sets
3sec on/10sec off
rower pike ups
tuck ups
conditioning
every 5min x 8
1. 400m run
250/200m row sprint

2. 500/400m ski
200m run sprint

‍

‍

warm up
200m run
into
2 sets
45sec on/15sec off
row/bike
instep stretch+rotataion/sumo squat stretch
prehab
3sets
30sec on/10sec off
top of push up hold
tuck ups
conditioning
every 6min x 12

1. 800m run

2. 1000/800m row

3. 2500/2000m bike

‍

warm up
200m run
into
2 sets
step ups
samson stretch/down dog & seal
prehab
2 sets
30sec on/10sec off
single arm db turkish sit ups left side
single arm db turkish sit ups rigfht side
db pass through
metcon (45min)
teams of two
for time
50-40-30-20-10 reps
double db devils press 22,5/15
toes to bar
double db box step overs 22,5/15
*200m run b/ sets
scale 15/10, knee raises
#teamday
rpe8

‍

warm  up (6min)
3 sets
45sec on/15sec off
row
samson stretch/instep stretch + rotation/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
top of glute bridge hold
strength/functional (20min)
4 sets
6/6 double db split stance rom deadlift @ahap
12 double db frontrack sissy squats @20kg plate
6/6 double db frontrack step ups @ahap
12 weighted glute bridge
2min rest
metcon (17min)
8 rounds
for time
6 burpee box jumps 60/50
12 pull ups
12/9cal row
scale ring rows
#functionaltraining
rpe7

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
db pass through
strength/skill (20min)
squat snatch 2/4
emom x 6
high hang squat snatch @50% of 1rm
1min rest
emom x 6
hang squat snatch @70% of 1rm
metcon (18min)
6 rounds
for time
6 shuttle runs (2x7m)
12 alt db hang power snatches 22,5/15
2 lanes single arm db overhead walking lunges (7m) 22,5/15
12 sit ups
scale 15/10, frontrack lunges, lunges
#skillskillskill
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
samson stretch/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell top of press hold @unloaded bar
kb twist
strength (20min)
push press
work up to a heavy 2rm push press
back off set
emom x 8
1. 10 plate turkish sit ups @ahap
2. 4 push press 75%
metcon (20min)
5 sets
for total reps
2min on/2min off
12/9cal bike
10 swings 32/24
8 kb goblet squats 32/24
max cal bike in remaining time
scale 20/12
#powerintervale
rpe9

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell good mornings @unloaded bar
strength (20min)
every 90sec x 8
3 frontsquats @80% (moderate)
metcon (12min)
amrap 12min
12 deadlifts 80/55
24 double unders
12 handstand push ups
24 double unders
scale 60/40, single unders (x2), elevated hspu, hand release push ups
#welovestronglegs
rpe7

HYROX

warm up
200m run
2sets
45sec on/15sec off
row/ski
instep stretch+rotation/samson stretch
prehab
3sets
30sec on/10sec off
top of push up hold
single leg alt v-ups
conditioning
amrap 40min
in teams of two

1. 2000/1600m row

2. 2000/1600m ski

*400m run after each round

‍

Event 1 (10min)

for time

1000/800m ski

200m farmers carry 24/16

20 double kb suitecase lunges 24/16

‍

Event 2 (7min)

work up to a heavy complex

power clean + hang power clean + 2 front squat + 1 jerk

Event 3 (6min)

for time

20 power cleans 50/35

20 frontsquats 50/35

20 push jerks 50/35

Event 4 (12min)

for time

21-15-9 reps

toes to bar

burpee to target

*45 wall balls b/w sets 9/6

Event 5 (10min)

for time

3 rounds

10 alt db snatches 22,5/15

10 box jump overs 60/50

into

2 rounds

10 single arm db thruster 22,5/15

10 box jump overs 60/50

into

1 round

10 alt single arm db devils press 22,5(15

10 box jump overs 60/50

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
metcon (45min)
teams of two
for time
10 rounds
12 handstand push ups
8 hang power cleans 60/45
4 bar muscle ups
into
2000/1600m row
into
10 rounds
12 toes to bar
8 shoulder to overhead 60/45
4 wall walks
scale elevated hspu, hand release push ups, 45/30. burpee pull up, burpee to target, knee raises
#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
tuck sit hang
strength/skill (20min)
squat snatch 1/4
back off set
emom x 12
1 squat snatch with 3sec pause in bottom @75%
metcon (12min)
amrap 12min
20/15cal row
10 pull ups
20 medball cleans 9/6
scale jumping pull ups, ring rows, 6/4
#snatchlove
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal/twisted cross
prehab (5min)
tabata
hollow hold
arch hold
metcon
2 rounds
for total reps
90sec on/30sec off
1. sled push 120/80
2. öppenbar carry 100/70
3. sandbag lunges 20
4. sandbag over shoulder 70/45
5. ghd sit ups
6. double db step ups 22,5/15
7. wall walks
scale 80/60, 70/45, lunges, 45/30/20, sit ups, 15/10
#strongmenandwoman
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit  hang
bottom of push up hold
strength (20min)
5 sets
6 benchpress @74% (moderate)
12 alt kb gorilla rows @ahap
2min rest
metcon (15min)
6 rounds
for time
16 toes to bar
8 frontsquats 60/45
10 burpees over bar
scale knee raises, 40/25
#pushpushpush
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
arch hold
conditioning
every 5 min x 8

1. 250/200m row
12 burpees over erg
250/200m row

2. 250/200m ski
100m farmers carry 24/16
250/200m ski

3. 250/200m row
24 wall balls 9/6
250/200m row

4. 250/200

‍

warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
samson stretch/sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
db bottom of squat hold
strength (20min)
backsqats
6 sets
4 reps @76% (moderate)
60sec wall sit
2min rest
metcon (15min)
for time
buy in
60 sit ups
into
60 alt db snatches 22,5/15
30 handstand push ups
40 alt db snatches 22,5/15
20 handstand push ups
20 alt db snatches 22,5/15
10 handstand push ups
cash out
60 sit ups
scale 15/10, elevated hspu, hand release push ups
#weneedstronglegs
rpe7

HYROX

warm up
2sets
45sec on/15sec off
down ups
step ups
instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
plank ups
tuck ups
conditioning
40sec on/20 sec off

4sets
1. double db push up + renegade row
2. push press
3. alt db bicep curls

2min rest

4sets
1. air squats
2. double kb box step ups
3. double kb romanian deadlift

2min rest

4sets
1. medball sit ups
2. medball twist
3. medball hollow hold

‍

‍

‍

warm up (6min)
2 sets
step ups
down ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db  hollow hold
db pass through
metcon (45min)
teams of two
for time
buy in
30 wall walks
60 double db box step overs 22,5/15
*divide as needed
into
10 rounds
8 double db burpees 22,5/15
12 pull ups
8 alt double db frontrack lunges 22,5/15
12 sit ups
8 double db shoulder to overehead 22,5/15
scale 15/10, ring rows
#teamday
rpe8

‍

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
plank ups
strength (20min)
overhead squats
work up to a heavy 2rm
scale frontsquat
metcon (16min)
crossfit quaterfinals
WOD 1
for time
10 shuttle runs (2x7,5m)
20 overhead squats 50/35
30 burpees over bar
1min rest
30 burpees over bar
20 overhead squats 50/35
10 shuttle runs (2x7,5m)
scale 35/25, frontsquats
#weareinthequaterfinals
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
samson stretch/down dog & seal/sumo squat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell roll outs
barbell turkish sit ups
strength/skill (20min)
power clean 4/4
emom x 4
1 power clean @80% with 2sec below the knee
into
emom x 4
1 power clean @85%
into
within 6min
1rm power clean
metcon (16min)
emom x 16min
1. 12/9cal bike
2. 12 swings 32/24
3. 10 box jumps 60/50
4. rest
scale 45/30
#skillskillskill
rpe7

‍

warm up (6min)
2 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push  ups
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
nose to wall handstand hold
strength (14min)
shoulder press 6/6
work up to a 1rm
metcon (23min)
crossfit quaterfinals
WOD 2 & 4 (mod)
3 rounds
10 double db hang squat cleans 22,5/15
5 bar muscle ups
2min rest
3 rounds
400/300m row
8 clean & jerks 61/43
400/300m row
8 strict hspu
scale 15/10, burpee pull ups, burpee to target, 40/25, hand release push ups
#welovechallenges
rpe8

‍

warm up
3 sets
45sec on/15sec off
rope jumps
samson stretch/handwalk + push up/twisted cross
prehab
3 sets
30sec on/10sec off
hollow hold
arch hold
strength/gymnastic (20min)
6 sets
4 mixed grip strict pull ups
20sec top of ring support hold
4 mixed grip strict pull ups
8 strict ring dips
2min rest
scale seated strict mixed grip pull ups, stationary hold/dips, box supported hold/dips
metcon (14min)
amrap 14min
32 double unders
12 thruster 40/30
scale single unders (x2), 30/20
#stronggymnastic
rpe8

HYROX

warm up
3sets
45sec on/10sec off
down ups
instep stretch+rotation/samsons stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
plank hold
tuck ups
conditioning
teams of two
emom x 35

1. 24m sled push 100/80

2. 20 alt double kb lunges 24/16

3. 8/8 db thruster 22,5/15

4. 14 push ups

5. 20 v-ups

6. 10 strict pull ups

7. rest

scale: 16/12, 15/10, kneeling push ups, ring rows (x2)

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/samson stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings
barbell roll outs
strength (18min)
deadlfits 6/6
work up to a 1rm
metcon (18min)
for time
21-15-9-15-21 reps
double db hang power clean & jerks 22,5/15
burpees over db´s
*20 sit ups b/w sets
scale 15/10
#heavyheavyheavy
rpe8

HYROX

warm up
2sets
45sec on/15 sec off
row/ski
down ups
samson stretch/handwalk+push up
prehab
3sets
30sec on/10sec off
plank ups
single leg alt v ups
conditioning
in teams of two
amrap 45min

1. 500/400m row
10 shuttle runs (2x6m)
10 burpees

2. ski
10 burpees
10 shuttle runs (2x6m)

*change everytime athlete a finished with 1.

‍