Maanantai
WOD
Rx
10 rounds for time with a partner:
30 KB swings (16/24 kg)
30-m bottoms-up KB carry (16/24 kg)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.
Scaled 1
10 rounds for time with a partner:
30 KB swings (25/35 lb)
30-m bottoms-up KB carry (25/35 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.
Scaled 2
10 rounds for time with a partner:
10 KB swings (15/25 lb)
20-m bottoms-up KB carry (15/25 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in a hollow hold.
*L-sit hold practice under fatigue; not an all-out effort
*Use boxes or parallettes for the L-sits.
Hyrox – Power
Strenght workout, no running.
Tiistai
WOD
//HEAVY DAY
Power clean
3-3-3-3-3
“4min
“All sets at or above 80% 1-rep max.
“Sets should be touch and go or drop and immediately go into the next rep.
Hyrox – Engine
Every 5min for 30min
Rx
10 wallballs (6/9)
10 Medball goblet squat
10 Air squat
400m run
Scaled 1
7 wallballs (6/9)
7 Medball goblet squat
7 Air squat
400m run
Scaled 2
5 wallballs (4/6)
5 Medball goblet squat
5 Air squat
200m run
*Least 1min rest each round.
Keskiviikko
WOD
Rx
3 rounds for time:
800-m run
15 overhead squats (47,5/70 kg)
Scaled 1
3 rounds for time:
600-m run
15 overhead squats (35/47,5 kg)
Scaled 2
3 rounds for time:
400-m run
10 overhead squats (15/20 kg)
*Cap 19min
Torstai
WOD
Rx
Every 4:00 for 5 rounds:
Echo bike for sustained watts
– Use the first minute to see how high you can keep the watts for the entire minute.
– Rest the remaining time.
– For the remaining 4 rounds, only bike as long as you can keep the watts above what you were able to sustain in the first minute, then rest the remainder of the 4:00.
Scaled
Every 4:00 for 5 rounds:
C-2 bike for sustained watts
– Use the first minute to see how high you can keep the watts for the entire minute.
– Rest the remaining time.
– For the remaining 4 rounds, only bike as long as you can keep the watts above what you were able to sustain in the first minute, then rest the remainder of the 4:00.
Hyrox –Power
Strength workout. No running.
Carry and sledge work.
Perjantai
WOD
Rx
AMRAP 20
100m run
10 V-ups
1 Strict muscle-up
100m run
15 V-ups
2 Strict muscle-ups
100m run
20 V-ups
3 Strict muscle-up
*add 5 V-ups and 1mu to each round.
Scaled 1
AMRAP 20
100m run
10 V-ups
1 Strict rings to shoulder pul-up
1 Strict ring dip
100m run
15 V-ups
2 Strict rings to shoulder pul-up
2 Strict ring dip
100m run
20 V-ups
3 Strict rings to shoulder pul-up
3 Strict ring dip
*add 5 V-ups and 1rep to each pull-ups and dips round.
Scaled 2
AMRAP 20
100m run
10 tuck-ups
5 Ring row
5 Box dip
Hyrox
Easy zone 2 workout. No running.
Lauantai
WOD
Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.
Rx
For time:
1,000-m row
then…
5 rounds of:
25 pull-ups
7 shoulder-to-overhead (37,5/60kg)
Scaled 1
For time:
1,000-m row
then…
5 rounds of:
15 pull-ups
7 shoulder-to-overhead (30/42,5 kg)
Scaled 2
For time:
1,000-m row
then…
5 rounds of:
10 ring rows
7 shoulder-to-overhead (15/20 kg)
Hyrox- Completion
Partner workout
35min amrap
400m run (both)
50m sledge push (share)
50m Lunge walk (sb) (share)
400m run (both)
50m sledge pull (share)
50m Burpee broadjump (share)
500m Ski + 500m row (work at same time)
Sunnuntai
Omatoimiperuskuntoilu