Workout of the Day

06.07.25

for time w/partner (40-min)

12 rounds : (135/95)
- 3 power cleans
- 2 front squats
- 1 jerk

run 400m *together

8 rounds : (155/105)
- 3 power clean
- 2 front squat
- 1 jerk

run 800m *together

4 rounds (185/125)
- 3 power clean
- 2 front squat
- 1 jerk

run 1-mile *together

06.06.25

deload week 1 day 5

6 x 5 : bench press @ 6/10 rpe

then complete : superset

3 rounds

15 db chest flys
20 alternating arm db press
- rest :90 between

7-min amrap

7 hang db snatch *left arm (50/35)
7 hand release push ups
7 hang db snatch *right arm

rest 3-min

7-min amrap

7 hang db snatch *left arm (50/35)
7 t2b
7 hang db snatch *right arm

06.05.25

deload week 1 day 4

2 rounds : e5mom

1000m ski
400m + 40 kb swings
30/25 cal bike + 15 burpee box jumps (24/20)

mobility cool down

2-min seated straddle *use rb, around rig
1-min pigeon pose off box(each side)
1-min couch stretch (each side)

06.04.25

deload week 1 day 3

3 sets :

10 seated dumbell press (neutral grip)
15 front scap raise
20 seated bent over lat raises

then complete

3 x 5 : shoulder press @ 8/10 rpe

for time (25-min)

10 db hang clean & jerks (50/35)
100m run
20 db step ups
200m run
40 db hang clean & jerks (50/35)
400m run
80 db step ups
800m run

06.03.25

deload week 1 day 2

10-min to build to a heavy set of :

1 power clean
1 squat clean
1 hang clean
1 front squat

4 x 1 : squat clean @max weight from part 1.

12-min amrap

7 bar facing burpees
5 power cleans (155/105)
3 bar muscle ups

06.02.25

Deload week 1 day 1

Ohs

10 – 8 – 6.
- Light. Focus depth/stability

3 x 8 : front squat 6/10 rpe

3 rounds (22-min)

400m run
30 wall ball
20/15 cal row

06.01.25

HYROX Workout

2 rounds (35-min)

800m run
60 kb swings
40/20 cal bike
200ft burpee broad jump

05.31.25

for time w/partner (35-min)

1000m ski
80 shoulder to overhead (95/65)
40 burpees over bar
1000m row
60 power cleans (135/95)
30 burpees over bar
1000m run *together
40 clean & jerks (155/105)
20 burpees over bar

05.30.25

Murph/Hyrox” Prep Week 5 Day 5

front squat – 3rm
- Record your weight. You will need this for next strength cycle

2 rounds (20-min)

30 pull ups
20 alternating arm db snatch
100 double unders

cash out : 1-mile run

05.29.25

“Murph/Hyrox” Prep Week 5 Day 4

2 rounds

2 sled push + 400m run
500m row + 400m run
500m ski + 400m run
100 ft burpee broad jump + 400m run

rest 1 -min between rounds

05.28.25

“Murph/Hyrox” Prep Week 5 Day 3

3 sets :

10 seated dumbell press (neutral grip)
15 front scap raise
20 seated bent over lat raises

then complete

3 x 6 : shoulder press @ 8/10 rpe
- rest :60 – :90 between

4 rounds : e3mom

200m run + 12 db push press (50/35)
20/15 cal row + 10 burpees over rower

05.27.25

Murph/Hyrox” Prep Week 4 Day 2

10-min to build to a heavy set of :

3 hang squat snatch (mid thigh/above knee)

4 x 2 : squat snatch (floor) @ max weight from part 1.

14-min amrap

4 power snatch (135/95)
8 bar facing burpees
12/10 cal bike