E75s x16
4 sets: 3 power clean
4 sets: 2 power clean
4 sets: 1 power clean
4 sets: 3 power clean
DnG

4 rounds

5 sandbag to shoulder
10 T2B
5 wallwalk
8 cal ski

2 min rest between rounds

30 x 1min work / 1min rest (TC 60min)

Jackie

1000m row
50 Thruster 15kg
30 pull up

Then Karabell

15 rds
2 snatch 40kg
10 wall ball 14 lb

Then Amrap Cindy

5 pull up
10 push up
15 air squat

Result is rounds or reps of Cindy completed

EMOM10 (5x)

Even: 10 Biceps curl
Odd: 10 Bench triceps

3 rounds, each for time
7 cal echo bike
15 pull-ups/ring rows/C2B
7 cal echo bike
15 alt. DB snatch
7 cal echo bike
5 x 1 push up + 2 shoulder taps

Rest 2 min between rounds

Week 1: Hyrox Intervals

16x 90s on/30s Off

A
1) Ski/Echo/Row
2) Sled Push
3) Ski/Echo/Row
4) KB Farmers Carry

B
1) Shuttle Run
2) Burpee Broad Jump
3) Shuttle Run
4) Lunges

ACCESSORIES (OPTIONAL)

• Core Tabata

Bench press superset x4

10 Bench press
6 Double DB Bench press

2km bike
1 km row
Backsquat 3 x paino
50kg, 60kg, 70kg, 80kg, 85kg, 86kg

Triangle Proge

40min EMOM

1: 13 Cal Row
2: 13 Cal Ski Erg
3: 13 Cal Echo
4: Rest

*jos ei fiilistä tosijjaan, nii 50s work/10s rest

Strength

A) E3MOM X3-4

• 8/8 Front Foot Elevated Reverse Lunge (2xDB)
• 10/10 KB Gorilla Row

B) 3 Rounds For Quality:

• 10/10 KB Leg Raise
• 8-12 Banded Sissy Squat
• 30-45s Chinese Plank

EMOM6

Even: 30s wall sit
Odd: 10 GM