3x3x35-45kg

Back Squat
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• 1 rep at 80% NT1RM
• 1 rep at 85% NT1RM
• AMRAP at 90% NT1RM
AMRAP means to perform as many reps as possible; to failure. The number of reps completed in the AMRAP set will determine a final NT1RM after week 16. The goal is 3 or more reps! Rest as needed between sets.

For time:

24-20-16-12-8-4
Powerclean @50
12-10-8-6-4-2
Calories ski erg
4-8-12-16-20-24
Wallballs @9

For 45, 60 or 75-minutes @ base*
1000m SkiErg
2000m Jog
4000m BikeErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Zone 1: Run
Zone 2: RowErg
Zone 3: SkiErg
Zone 4: Sled Push Sprint (max 50kg)
Zone 5: Sandbag Lunges
Zone 6: Wall Ball
Zone 7: Farmers Carry
Zone 8: Burpee Chest to Floor

-3 rounds
-1,5min per station without additional rest periods
-Objective is to pace your work and take your own breaks when needed (the core of Hyrox)
-1,5 min break between rounds

10 min AMRAP
• 2 Squat Cleans 155/105#
• 8 Burpee Box Jump Overs 24/20”
Goal: 7 rounds.

A,
Pause Power Clean + Pause Push Press
5 sets of 2+3
Power Clean: pause at knees for 3 seconds
Push Press: pause in dip for 3 seconds
@45-55% of 1RM C&J

B,
Squat Clean + Front Squat + Split Jerk
2 sets of 1+2+1 @70% of 1RM C&J
1 set of 1+2+1 @75%
4 sets of 1+1+1 @78%

EMOM 10 (0:40 work / 0:20 rest)

1) Handstand push ups*
2) Rope climbs, 15’

• Aim to fit in at least 2 sets of HSPU each minute. This means we want you to 1) move fast when doing HSPUs, 2) practice breaking them into sets with short recoveries. Choose the hardest variation you can get at least 8 reps/minute with (see movement options).

Intent. Accumulate repetition volume to improve your HSPU/RC capacity

Movement options.
Handstand push-up → Strict deficit HSPU, 3.5/2” → Kipping deficit HSPU, 3.5/2” → Wall-facing HSPU → Strict HSPU → Kipping HSPU (control the descent/negative) → Standing HSPU variation of choice
Rope climb → Pulls to standing from the floor

Chest-to-bar strength complex – 2 to 4 rounds of

1 Negative pull-up (8-second descend)
2 Russian leg lifts (or strict toes-to-bar)
3 Ice-cream makers (straight or tuck)
4 Strict pull-ups
0:05 Hold at the top of the last pull-up

(No rest b/t exercises)
– Rest 1:00-1:30 between rounds –

Options (Russian leg lifts). Substitute for strict toes-to-bars (trying to get your feet as high as you can and as close as you can to the bar).

Options (ice-cream makers). Bent leg ice-cream maker If still challenging then substitute all together for more strict pull-ups.

E2mom x 6:
- 1 squat clean
- 1 jerk drive
- 1 split jerk