8-6-4-2 for time

Deadlifts @ 125/86kg
Burpee box jump overs, 30/24″

Time cap. 10:00

– Rest 8:00 between workouts –

For time

80-60-40-20 Double-unders
8-6-4-2 Bar muscle-ups

Time cap. 10:00

Options (volume). If you’re worried you might be tired/sore from this for the start of the quarter-finals:

1 – Down from 7 (7-5-3-1) on both/either part
2 – Down from 5 (5-4-3-2-1) on both/either part

Overview.
Part A – A classic combo of deadlifts and (burpee) box jump-overs. Go fast, don’t die.

Part B – A gymnastics challenge. While unbroken is cool, manage the sets to your capacity on both movements.

Strategy.

Part A – How you approach this depends largely on how heavy the deadlifts are for you. Taking a quick break (or two) in the sets can still give you a fast time IF you can push the burpees. When you see a piece like this, think about how long a rep of each movement takes (Burpee BxJO are way slower than deadlifts). This means there’s more time to be made on the burpees than on the bar (as long as you don’t get stuck). Long story short, IF the deadlifts are quite light for you THEN go unbroken and push the pace on the burpees, IF they’re somewhat heavy THEN break them up (short rests) and push the pace on the burpees.

Tips (Part A). First rep will always be the hardest in a deadlift set, don’t be alarmed if that one starts to feel heavy off the floor. On the burpees, it’s most likely faster to step up (then you can go straight into the jump) vs popping up. ALWAYS go straight back down on the burpees once you get to the other side of the box.

Part B – Similarly to part A, if you have good capacity on both movements, then unbroken will of course be the fastest BUT there is a risk to get stuck on the muscle ups or gas out on the DUs. If these are big sets for you on either movement, it’s best to start by breaking up the 1st two rounds, then rather push for unbroken for the last ones (vs start unbroken/too big and then get stuck).

Instructions. Set up equipment for part A the same way as it was in QF workout #3 in 2023.

Debrief.
– How was your pacing overall on the workout?
– How did the different movements play out for you?
– How were your rest and transition times?
– How would you change your approach and finish faster knowing what you know now?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?

Movement options. See also the volume options at the top.
Deadlift → 111/77kg (245/170lbs), 102.5/70kg (225/155lbs), 92.5/65kg (205/145lbs), 83/61kg (185/135lbs), 70/47.5kg (155/105lbs)
Burpee BxJO → Lower box (24/20”)
Double-unders → Speed rope skips
Bar muscle-ups → Jumping bar muscle-ups → Chest-to-bar or regular pull-ups (1,5x or 1x reps = 12-9-6-3 or 8-6-4-2)

HYROX GAMES

Start with 500m run —> you are in the game

1. 200m Row
2. 20 x KB Swings
3. 15 x Push-ups
4. 20 m Walking lunges
5. 200m Ski
6. 20x Wallballs

At 12 and 25min mark, 500m run

Tc 38min

1 exercise = 1 points, last 6 min 1 exercise = 2 points

Finisher: Burpee plate hops

POINTS

0-14 = 80
15-20 =70
21-25 =60
26-30=50
31-35 =40
36-40 =30

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Syklin toinen viikko. Kisailijat voitte poimia viime viikolta mm. prosentteja kyykkyihin jne jos tuntuu. Eli pienellä modailulla viime ja tämän viikon treenejä sisään. Minä otan ns. sisäänajo viikon nyt tulevana viikkona. Tein viime viikon aikana ainoastaan yhden painonnosto treenin ja muuten muuta hommaa.
Jos haluat/sinulle on parempi treenata ma,ti,ke ja pe,la + mahdollisesti su. tee treenin rytmitys näin:
ma - treeni 3
ti - treeni 4
ke - treeni 5

pe - treeni 1
la - treeni 2
su - mahd treeni 6

2 rounds @ steady pace
12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations

2 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

2 Rounds @ 2-3 RIR

0:20-0:30/side Suitcase carry
10-15 GHD hip extensions
0:20-0:30/side Copenhagen plank

QuarterFinals

-rope climb
-strict handstand push up

shoulder & Th mobility

half TGU 4x3/3

bear pos. KB pull through 4x8/8

KB suitcase march 3x10m/side

superset, 4x
5/5 push up pos. birddog
5/5 KB teapot