Workout of the Day

“Murph/Hyrox” Prep Week 1 Day 3

3 sets :

• 10 single arm landmine press
• 100ft overhead kb carry
• 20 overhead lateral raises

then complete

• 10 shoulder press @ 7/10 rpe
  • rest :60 – :90 between

4 rounds : emom

1. 12 db push press (50/35) *2 db
2. 15/12 cal ski
3. 60 double unders
4. 200m run
5. rest

“Murph/Hyrox” Prep Week 1 Day 2 

10-min to build to a heavy set of :

• 1 snatch
• 1 ohs
• 1 hang snatch
• 1 ohs

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

for time (18-min)

• 3 rounds
  • 12 pull ups
  • 6 snatch (95/65)
• 2 rounds
  • 8 chest to bar
  • 4 snatch (135/95)
• 1 round
  • 6 bar muscle up 2
  • snatch (155/105)

HYROX Workout

3 rounds : e14mon

2 sets of :

:45 on/:15 off

• wall ball
• sandbag lunge
• burpee broad jump
• cal row/ski

after 2 sets : run 800m

alternating full rounds w/partner

• 10-min amrap
  • 30 double unders
  • 3 power snatch (135/95)
    • rest 2- min
• 10-min amrap
  • 250m row
    • rest 2 – min
• 10-min amrap
  • 3 clean & jerks (135/95)
  • 6 bar facing burpees

LEVEL UP week 16 day 5

front squat – 1rm

8 rounds (22-min)

• 200m run
• 3 front squats @ 70% of 1rm *off floor
• 4 hspu/8 hand release push ups

LEVEL UP week 16 day 4

3 sets :

• 6 chin ups
  • rest :30
• 12 pendlay rows
  • rest :30
• 24 ring rows
  • rest 2:00

3 rounds  (35-min)

• 40 cal bike/row/ski
• 800m run

athlete can alternate machines, or choose 1 for entire WOD.