Hyrox Rx+ 3 rounds Rx 2 rounds Scaled 1 round Hyrox athletes Run 1 mile before and after the workout 500 m ski 400 m run 50(25/25) deep...

AMRAP30 20 cal row 30 dips 40/40 flutter kicks 50 ft broad jumps

Strength Bench press-Build a heavy 12-15 Then 3 reps for time every 30 seconds x 8 rounds 3 rounds-Building sets 10 single arm db clean n...

HYROX Expanded PFT 500 m run 50 burpee broad jumps 500 m run 100 sandbag lunges 500 m run 1000 m row 500 m run 30 hand release push-ups...

Strength-(Typical Thursday format) Back squat-1x20, 2x5, 1x max reps Superset with 3 negative chin ups-weighted if possible Bench...

ENDURANCE AMRAP40 400 m run 300 m row 200 m ski 100 ft bear walk

Strength Strict press-1x20 empty bar Then Build a heavy 12 Then Every 30 seconds for 8 rounds 3 strict presses for times 3-5 rounds 10...

3 rounds Work 45 seconds Rest 15 seconds Wall sit with db curls V sit + med ball presses Goblet hold + march in place Superman Inch...

Circuit 1 AMRAP12 20 step ups 20/20 second side planks 200 meter row Rest 2 minutes Circuit 2 Mrap12 20 kb swings 10 v ups Ike 20% of a...