The next Hyrox 6 will take place on Sunday the 31st of July, you can register your place on Team up

Monday

15 minutes to build to a heavy Macho man complex 
3 Power cleans + 3 Front squats + 3 Push jerks 

EMOM x 20
Min 1 – 3 Power cleans + 3 Front squats + 3 Push jerks
Min 2 – 10 Toes to bar + 3 Wall walks 
Min 3 – 15/12 Calorie bike 
Min 4 – Rest 

Tuesday

Every 2 minutes x 5
3 High box jumps 
4 Broad jumps 
10 Jumping lunges 

B1) Split squats 4×10 per leg 
B2) One arm row 4×10

5 rounds 
10 single arm swings (left)
5 half kneeling windmill (left)
10 single arm swing (right)
5 half Kneeling windmill right 

Wednesday

3 rounds 

5 minute AMRAP
15/12 Calorie Row 
12 Wall balls 9/6kg 
9 Burpees over the rower 

2 minute rest 

5 Minute AMRAP 
Bike 

2 minutes 

Thursday

25 minutes work on 
Bench press sets of 5
RDLs set of 5
Seated Arnold press sets of 8
Ring rows sets of 8

Friday

EMOM x 30
Min 1- 5 Bar muscle ups 
Min 2 – 15/12 cal bike erg
Min 3 –  25m Kettle-bell front rack carry
Min 4 – 15/12 Cal Ski erg
Min 5 – 25m Sled push

Saturday 

In teams of 2

6 Rounds 
60/50 Calorie row
12 Power cleans 70/45kg
12 Box Jumps 30/24”
12 Kettle-bell swings 32/20kg
12 Burpees over the bar

Hyrox 

Monday 

5 Rounds 
1 min. Wall balls 
30 sec rest 
1 min. Burpee Broad jumps 
30 sec rest 
1 min. Row 
30 sec rest 
1 min. Sled push 
30 sec rest

Wednesday

3 rounds 

5 minute AMRAP
15/12 Calorie Row 
12 Wall balls 9/6kg 
9 Burpees over the rower 

2 minute rest 

5 Minute AMRAP 
Bike 

2 minutes

Friday

4 rounds 

4 minute AMRAP 
400m run 
Max calorie row 

Rest 1 minute 

4 minute AMRAP 
400m run 
Max calorie Ski 

Rest 1 minute 

Weightlifting 

Tuesday 

Snatch focus 

Snatch grip push press + Paused Overhead squat
5 x 3+3 

Hang power snatch 
5 x 3

 Snatch high pull from the hang 
 5 x 3 

Thursday 

Clean & Jerk Focus 

Pause front squat 
3-3-3-3-3

Power clean 
EMOM x 8 – 2 reps @ 85%

Push press + Split jerk 
2+1