Monday

Strict press 
10-8-6-4-2-2-2

One set of strict pull ups 
Between each set 

800m Run
Then
50-35-20
Strict Press 20/15kg
Sit up
Box Step up 24/20”
Then
800m Run

Tuesday

Back squat 
10-8-6-4-2-2-2

EMOM x 15
Minute 1 –  40 second Plank 
Minute 2 – 10 Dumb-bell front squats 22.5/15kg
Minute 3 – 50 Double unders 

Wednesday

Handstand walk Practice 

2 Rounds 

4 minute AMRAP 
10 Toes to bar 
15/12 Calorie bike 

Rest 1 minute 

4 minute AMRAP 
10 Cossack squat 
15/12 Calorie row 

Thursday

Deadlift 
10-8-6-4-2-2-2
 Helen
3 rounds 
400m run 
21 Kettle-bell swings 24/16kg 
12 Pull ups 

Friday

A) Hang Power clean + Push Press 5 x 3+3

B1) Dumb-bell bench press 5 x 8-12
B2) T-bar row 5x 8-12

C1) Bicep curls 4 x 12-15
C2) Skull crushers 4 x 12-15 
C3) Lateral raise 4 x 12-15

Saturday 

In teams of 2-3

12 minute AMRAP 
2000/1500m Ski 
Max sled push

Rest 3 minutes 

12 minute AMRAP 
2000/1500m Row 
Max Wall balls 

Rest 3 minutes 

12 Minute AMRAP 
4000/3000m Bike 
Max Farmers Carry 

Hyrox 

Monday 

2 rounds 
6 minute AMRAP
800m run 
Max Walking Lunges 

Rest 2 minutes 

6 minute AMRAP
800m run 
Max Ski 

Rest 2 minutes 

Wednesday

Every 90 seconds x 10 
5 Burpees
7 Box Jumps 24/20”
9 Wall balls 9/6kg

Rest 5 minutes 

15 minute AMRAP  
Row 500m
Bike 1000m 

Friday

2 Rounds 

4 minute AMRAP 
15/12 Calorie Ski
10 Burpees 

Rest 1 minute

4 minute AMRAP
15/12 Calorie Bike 
50m Farmers walk 

Rest 1 minute 

4 minute AMRAP
15/12 Calorie Row
20 Wall balls