Workout of the Day

HYROX Workout

for time (40-min)

• 1000m row/ski
• 100 wall ball
  • rest 4-min
• 1000m row/ski
• 80 db walking lunges (50/35)
  • rest 4-min
• 1000m row/ski
• 60 burpees to target

2 rounds  w/partner

10 rounds : alternating movements

• 12 alternating arm db snatch
• 10 pull ups
• 8 box jump overs

50 deadlifts (225/155)

december deload

4 sets @ 6/10 rpe

• 2 high hang squat cleans (hip)
• 1 hang squat clean (above knee)

3 sets @ 7/10 rpe

• 1 power clean
• 1 squat clean

6 rounds : e3mom

• 12 db hang clean & jerks (50/35)
• 12 t2b
• 12/10 cal row

december deload

• 3 x 8 : alternating leg reverse lunges (barbell back racked)  *8 each leg*
• 2 x 15 : heel elevated goblet squat

14-min amrap

• 60 double unders
• 12 burpee pull ups

scaling :

• burpee + jumping pull up
• burpees + 2 ring rows

HYROX Workout

3 rounds : e3mom

1. 50/40 cal row/ski
2. 50 kb swings
3. 50 air squats
4. 50 sit ups

december deload

5 sets : front squat complex @ 6/10 rpe

• 1 tempo front squat (5/3/1)
• 1 pause front squat (2 second pause @ bottom)
• 2 front squats

*finish heavier than last week*

for time (16-min)

3 – 6 – 9 – 12 – 15 – 18

• front squat (135/95)
• t2b

december deload

3 sets : light

• 10 kb upright row
• 15 shoulder press (barbell/light)
• 20 bent over lat raise

max cal challenge

• 3 min max cal bike
  • 3 min rest
• 3 min max ski
  • 3 min rest
• 3 min max cal row
  • 3 min rest
• 2 min max cal bike
  • 2 min rest
• 2 min max ski
  • 2 min rest
• 2 min mac cal row
  • 2 min rest
• 1 min max cal bike
  • 1 min rest
• 1 min max ski
  • 1 min rest
• 1 min mac cal row
  • 1 min rest

score is total calories completed