MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Strict Pull Up Endurance — 15:00-20:00

B. 5 Minute AMRAP

Strict Chest to Bar Pull Ups

Training notes:

• Pick a rep scheme to start with that will not lead to you crashing and burning early. Somewhere around 25-40% of your max set would be recommended.
• It's very normal and expected to be doing singles by the end, even if you end with 20+.
• Platinum: 50+, Gold: 35+, Silver: 20+, Bronze: 1, Baseline: 10 unbroken ring Rows w/feet on box and body horizontal
• If you are not sure how to frame this test for yourself to see progress down the road, ask your coach!

Grinder Workout — 35:00-55:00

C. 5 Rounds For TIme:

200' KB Front Rack Carry (53s/35s)

20 KB Alt. Step Ups (53s/35s) (24"/20")

10 Double KB Hang Cleans (53s/35s)

Training notes:

• 20 minute time cap.
• You can grip the KB in the front rack or hang on the step ups, your choice.
• Front rack= elbows at ribs, knuckles under chin, not just resting on your shoulders.

Clean-up — 55:00-60:00

FITNESS

B. 5 Minute AMRAP

Establish AMRAP Strict Chest to Bar Pull Ups Or Ring Rows

C. 5 Rounds For TIme:

200' KB Front Rack Carry

20 KB Alt. Step Ups

10 Double KB Hang Cleans

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Power Snatch — 15:00-30:00

B. Take 15 Minutes to Establish 1 Rep Max:

Power Snatch

Training notes:

• Platinum: 1.15X BW, Gold: 1X BW, Silver: .75X BW, Bronze: .65X BW

Barbell Battery Workouts — 40:00-55:00

C. For Time:

200 Meter Run

30 Deadlifts (135/95)

400 Meter Run

20 Power Cleans (155/105)

600 Meter Run

10 Squat Cleans (185/125)

Training notes:

• 15 minute time cap.
• Deadlift weight should feel like a warm up weight, power cleans should be moderately heavy but able to cycle reps every 10 seconds more or less. Squat cleans should be heavy singles.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Establish 1 Rep Max:

Power Snatch

C. For Time:

200 Meter Run

30 Deadlifts

400 Meter Run

20 Power Cleans

600 Meter Run

10 Power Clean + Front Squat

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Back Squat Intensity — 15:00-35:00

B. Take 20 Minutes to Estabish 1 Rep Max:

Back Squat

Training notes:

• Platinum: 2X BW, Gold: 1.5X BW, Silver: 1.25X BW, Bronze: 1X BW, Baseline: 60 second hold in bottom of squat with heels flat.

Sprint Chippers — 45:00-55:00

C. For Time:

48/36 Row Calories

36 Toes to Bar

24 Burpee to Target (T2B Bar)

12 Bar Muscle Ups

Training notes:

• 10 minute time cap
• Upper body endurance will be challenged throughout. Break up the toes to bar with the bmu at the end in mind. If you do not have 12 bmu, 24 c2b or pull ups is a scaling option.

Clean-up — 55:00-60:00

FITNESS

B. Take 20 Minutes to Estabish 1-3 Rep Max:

Back Squat

C. For Time:

36/24 Row Calories

36 Ab Mat Sit Ups

24 Burpees

12 DB Renegade Rows (Push up, Row Left, Row Right)

THURSDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Ski Capacity — 15:00-55:00

B. 40 Minute AMRAP (W/Partner)

1000 Meter Run

1000 Meter Ski

1000 Meter Run

300' Burpee Broad Jump

1000 Meter Run

200 Meter Farmer Carry (53/35)

Training notes:

• Split the ski and burpees and Farmer carry, run together.
• The set up of this AMRAP is very closely related to a Hyrox race, treat this like a Hyrox doubles race, run with your partner at the same pace (they will give you a penalty for being too far apart).
• The run-ski-run is the exact first chunk of the race, so you can get a feel for how to start the race.

Clean-up — 55:00-60:00

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Bench Press Intensity — 15:00-30:00

B. Take 15 Minutes to Establish 1 Rep Max:

Bench Press

Training notes:

• Males- Platinum: 1.5X BW, Gold: 1.15X BW, Silver: 1.0X BW, Bronze: 0.8X BW

• Females- Platinum: 1.35 BW, Gold: 1.0X BW, Silver: .85X BW, Bronze: .65XBW

Jackie Progression — 42:00-55:00

C. For Time:

1000 Meter Row

50 Thrusters (45/35)

30 Pull Ups

Training notes:

• 13 minute time cap.
• Males- Platinum: sub 6:00, Gold: sub 7:00, Silver: sub 9:00, Bronze: sub 12:00
• Females- Platinum: sub 7:00, Gold: sub 8:00, Silver: sub 10:00, Bronze: sub 13:00
• Row pace should be diligent but not too fast to avoid burnout. Thrusters should be done as close to unbroken as you can, small breaks if needed.

Clean-up — 55:00-60:00

FITNESS

B.Take 15 Minutes to Establish 1-3 Rep Max:

Bench Press

C. For Time:

1000 Meter Row

50 Thrusters (45/35)

30 Ring Rows

SATURDAY

PERFORMANCE

Warm-Up — 0:00-20:00

Partner Workout — 25:00-55:00

B. 30 Minute AMRAP (W/Partner)

200 Meter Run

20 Power Snatches (115/85)

20 Handstand Push Ups

400 Meter Run

40 Power Cleans (135/95)

40 Pull Ups

600 Meter Run

60 Burpees Over Bar

60 Toes to Bar

Training notes:

• Run together, split the rest.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

200 Meter Run

20 Power Snatches

20 DB Push Press

400 Meter Run

40 Power Cleans

40 Ring Rows

600 Meter Run

60 Burpees Over Bar

60 Ab Mat Sit Ups

HYROX

40 Minute AMRAP(W/Partner)

Buy in:

3000/2500 Meter Row

Into AMRAP:

400 Meter Run

40 Plate Ground to Overhead (35/25)

40 Pushups

40 Burpee Pull Ups

Training notes:

• 40 Minute time cap.
• One partner works at a time, the other rests. Run together.

SUNDAY

PERFORMANCE

Warm-Up — 00:00-20:00

Hyrox, Leg Endurance — 15:00-55:00

B. Every 8 Minutes for 24 Minutes

800 Meter Run

75' Burpee Broad Jumps

Rest 3 Minutes

13 Minute AMRAP

20 Wall Balls (20/14) (10'/9')

20 DB/Sandbag Reverse Lunges (35/25)

20 Alt. DB Snatches (35/25)

Training notes:

• 800 Meter run should be completed in under 4:30ish, scale as needed.
• The goal is to have about 2 minutes of rest between intervals on the first block.

Clean-up — 55:00-60:00