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...

Hyrox athletes Practice sled pushes Strength Sumo deadlift-Build a heavy 2 5 Rounds 50 ft sandbag walking lunges 10 weighted knees to...

5 rounds for time 20/16 cal row 20 knees to chest 20 hand release push ups