Workout of the Day

HYROX Workout

*reserve on zenplanner, if full add name to waitlist*

2 rounds : every 5 – min complete

1. 1 wall walk
2. 200m run
3. 4 high box jumps
4. 6 strict pull ups
5. 10 burpees

“if you ain’t first, you’re last”

week 14 day 3

6 sets : build to a heavy set  of:

• 1 power clean
• 1 front squat
• 1 jerk

3 x 1 : clean & jerk @ max from part 1

• finish heavier than last week

2 rounds : e3mom

1. 30/25 cal ski/row
2. 20 bar facing burpees
3. 15 clean & jerk (135/95)

“if you ain’t first, you’re last”

week 14 day 2

3 sets : up to 70%

• 1 liftoff (pause above knee) + pull (from above knee)
• 1 snatch (floor)
• 1 ohs

6 sets : emom

1 power snatch + 1 squat snatch

• sets 1 – 2 @ 70%
• sets 3 – 4 @ 75%
• sets 5 -6 @ 80%

4 sets : emom

• 1 squat snatch @ 80+%
  • finish heavier than last week

for time (16-min)

• 21 ohs (95/65)
• 30/25 cal bike
• 15 power snatch (135/95)
• 30/25 cal bike
• 9 squat snatch (155/105)

for time (35-min)

4 rounds : each

• partner 1 : run 200m
• partner 2 : 30 kb swings

4 rounds : each

• partner 1 : run 200m
• partner 2 : 20 deadlift (225/155)

4 rounds : each

• partner 1 : run 200m
• partner 2 : 10 burpee box jump overs (24/20)

if partner 2 completes work before partner 1 returns, REST,  switch when partner 1 returns

“if you ain’t first, you’re last”

week 13 day 4

for time (30-min)

• 1000m row/ski/bike
• 20 burpees to target
• 800m row
• 25 burpees to target
• 600m row
• 30 burpees to target
• 400m row
• 35 burpees to target
• 200 m row
• 40 burpees to target

*use same machine for entire workout,  athletes choice which to use* 

accessory/pump

3 sets :

• 10 kb cossak (5 each leg)
• 10 heel elevated goblet squat *narrow stance*
• 50 ft overhead kb carry
• 1-min in each pose
  • couch stretch (each side)
  • lizard (each side)
  • frog pose

“if you ain’t first, you’re last”

week 13 day 2

3 sets : up to 65%

• 1 liftoff (pause above knee) + pull (from above knee)
• 1 snatch (floor)
• 1 ohs

6 sets : emom

1 power snatch + 1 squat snatch

• sets 1 – 2 @ 65%
• sets 3 – 4 @ 70%
• sets 5 -6 @ 75

4 sets : emom

1 squat snatch @ 75+%

for time (12-min)

“Jeremy” 

21 – 15 – 9

• ohs 95/65)
• bar facing burpees