Monday

Box Squat 
5×5

Muscle snatch + Overhead squat 
3+3

Snatch grip high pull
3-3-3-3-3

Tuesday

Bar Muscle up practice 

EMOM x 15
Min 1 – Calorie row 
Min 2 – DB Box step overs 
Min 3 – Push ups 

Wednesday

Hang Power clean 
3-3-3-3-3

4 Minute AMRAP 
27 Hang Power Cleans (60/40kg)
27 Wallballs (9/6kg)
27 Calorie Bike

Rest 4:00

4 Minute AMRAP 
21 Hang Power Cleans (60/40kg)
21 Wallballs (9/6kg)
21 Calorie Bike

Rest 4:00

4 Minute AMRAP 
15 Hang Power Cleans (60/40kg)
15 Wallballs
15 Calorie Bike

Thursday

Split Jerk 
3-3-3-3-3

A1) Banded strict press 5×5
A2) Strict pull up 5×5

B1) Close grip floor press 4 x 8-12 
B2) T-bar row 4 x 8-12

Friday

Deadlift 5-5-5-3-3-3

EMOM x 20
Min 1 – 12 Deadlifts 100/70kg 
Min 2 –  200m run 
Min 3 – 12 Toes to bar 
Min 4 – 50 Double unders

Saturday 

In teams of 2

30 minute AMRAP 
3 rounds 
50 Calorie row 
50 Wall balls 9/6kg 
3 rounds 
50 Calorie Ski 
50 Burpees 

Hyrox 

Monday 

 3 rounds 

2 minute Ski
2 minute sled Push 

Rest 2 minute 

2 minute run 
2 minute row 

2 minute rest 

Wednesday

EMOM x 30 
Min 1 – 5 Pull ups 10 Push ups 15 Squats 
Min 2 – 15/12 Calorie Bike
Min 3 – Rest 

Friday

2 rounds 

4 minute AMRAP
400m Run 
Max Ski 

Rest 1 minute 

4 minute AMRAP
400m Run 
Max sled push 

Rest 1 minute 

4 minute AMRAP 
400m Run 
Max Burpee broad jumps 

Rest 1 minute 

4 minute AMRAP
400m run 
Max Wall balls  

Rest 1 minute