Monday

Kettlebell front rack step ups 
8-8-8-8

12 minute AMRAP
50-40-30-20-10
Russian Kettle bell Swing 24/16kg
Double unders 

In the remaining time AMRAP of bar muscle ups / pull ups 

Tuesday

A1) Floor press 
8-8-6-6-6

A2) Chin up
5-5-5-5-5

B1) Single arm Dumb press 
4 x 8-10

B2) Single arm row 
4 x 10-12

C1) Scull crushers 
3 x 15 

C2) Bicep curls 
3 x 15 

Wednesday

Every 6 minutes x 5
400m run 
30 Box Jumps 24/20”
30 Wall ball 9/6

Thursday

30 minute EMOM 
Min 1 – Bike 
Min 2 – Toes to bar 
Min 3 – Ski
Min 4 – Sled push & Drag 
Min 5 – Kettlebell front rack carry

Friday

Power clean 3-3-3-3-3

Every 5 minutes x 4
9 Power cleans 70/45kg
15 Bar facing burpees
21/18 Cal row

(each round has a 3 min time cap)

Saturday 

In teams of 2-3
100 Calorie bike 
100 Goblet squats
80 Calorie bike 
80 Dumb-bell snatch
60 Calorie bike 
60 push ups 
40 Calorie bike 
40 Toes to bar 
20 Calorie bike
20 Single arm Devils press

Hyrox 

Monday 

In teams of 2 

10 minute AMRAP
Prowler Pull + Push 

Rest 3 minutes 

10 minute AMRAP
800m run Then
Ski 

Rest 3 minutes 

10 minute AMRAP
800m Farmers Carry Then  
Burpee box jump overs 

Wednesday

Every 6 minutes x 5
400m run 
30 Box Jumps 24/20”
30 Wall ball 9/6

Friday

Mikko Salo Triangle 
10 Rounds 
Min 1 – Calorie bike 
Min 2 – Calorie Row 
Min 3 – Calorie Ski 
Min 4 – Rest 

 

Weightlifting 

Tuesday 

EMOM x 15
Min 1 – 1 Clean & Jerk
Min 2 – 2 Clean & Jerks 
Min 3 – 3 Clean & Jerks 
(Increase the weight every 3rd minute)

Push press 
3-3-3-3-3

Thursday 

Muscle snach + Overhead squat 
5 x 3+3

15 minutes to build 
3 Position Snatch
Hips – Knees – Floor 

Snatch High Pull
3-3-3-3-3