Workout of the Day

HYROX Workout

2 rounds : e5mom

1. 1000m ski/row
2. 400m run + 40 kb swings
3. 20 burpees + 200m run + 20 burpees

PARTNER WOD

for time (30-min)

• 800m run *together
• 160 double unders
• 80 deadlift (185/125)
• 160 double unders
• 80 pull ups
• 160 double unders
• 80 deadlift
• 800m run

deload

• 2 x 10 : front foot elevated split squat
• 3 x 8 : front squat @ 60% of max from last week.

5 rounds (20-min)

• 10 db oh walking lunge steps (50/35) *sub front rack
• 15 t2b
• 20 db hang clean & jerk (50/35)

deload

2 rounds (35-min)

• 20 sandbag step ups
• 20 burpees over sandbag
• 400m run
• 40 wall ball
• 40 cal row
• 800m run

recovery

• foam roll (IT, adductors. hamstrings)
• seated straddle *use RB on post
• couch stretch

HYROX Workout

2 rounds (36-min)

thunder thighs & boulder shoulders week 16 day 5

• front squat – 3rm
  • after you establish your 3rm
• 2 heavy singles

emom x 4

1. 15/12 cal ski
2. 12 db front squat (50/35)
3. 9 burpees box jumps

at min 12 – 18

2 rounds

• 200m run
• 12 db front squat (50/35)
• 9 burpees box jumps

thunder thighs & boulder shoulders week 16 day 3 

shoulder press – 5rm

4 sets : @ 65-75 % of 1rm clean & jerk

• 1 power clean
• 1 front squat
• 1 jerk

2 x 3 : clean pulls @ 75+%

• 10-min amrap
  • 20/18 cal bike
  • 15 bar facing burpees
  • 10 clean & jerks  (135/95)
• min 10 – 18
  • max out clean & jerk