WORKOUT
18 min AMRAP
20 Alternating DB Snatch RX 20 kg
20 Alternating DB OH Lunges RX 20 kg (Switch arm every 10 reps)
15 Strict Ring Dips
HYROX WORKOUT
A. 6 min EMOM
1st 15 Wall Ball Shots
2nd 12/9 Cal Ski Erg
1 min REST
B. 6 min AMRAP
RUN
1 min REST
C. 6 min EMOM
1st 20 Alternating Sand Bag Lunges RX 30 kg
2nd 15/12 Hand Release Push Ups
1 min REST
D. 6 min AMRAP
RUN
1 min REST
E. 6 min EMOM
1st 15/10 Box Jumps
2nd 20/15 Ring Rows
Push
A1. 1×10 1×8 1×6 2×4 bench press/4×8 bench press
A2. 4×12 dumbell Incline chest press
A3. 4×8 push press
A4. 4×10 machine shoulder press
A5. Superset set 4x 10 chesr fly cable + 12 over head tricep extension
A6. 3×10 drop set cable tricep extension Core: 3x 20 v ups + 20 back extensions
Pull
B1. 5×5 weighted pull ups
B2. 4×10 lat pull down
B3. 4×10 T bar row high grip
B4. 4×12 seated triagonal row
B5. Superset set 4x 12 trx rows + 12 Hummer curls
B6.3×10 Larry Scott bicep curls Core: 12 ghd back extension + 12 knee raises hanging bar
Legs
C1. 1×10 1×8 1×6 2×4/ 4×8 front squat
C2. 4×10 v squat
C3. 4×10 leg press
C4. 4×8 hip thrust
C5 super set 4×12 standing leg abductions + 12 leg curls
C6. 3x12r/12l cable Donkey kicks Core: 15 weighted crunches + 10r/10l side plank rotations
Upper Body Focus
A1. 4×8-10 Front Squat (DB or Bar)
A2. 4x 20(10R/10L) Overhead plate step back lunge
A3. 4×10 wide grip Bent over row (Barbell)
A4. 4×10 Bench press
A5. 3 ss 12 Machine pull down + max feet elevated push ups
A6. 3 ss 12 underhand chest supported row + 12 dumbbell chest fly
A7. 3 ss 20 tuck ups + 15L/15R cable woodchopper
Lower Body Focus
B1. 4×8-10 Sumo Deadlift
B2. 4 ss 20 side step squats + 12 Leg curls
B3. 4 ss 10 suitcase step ups + 15 Hip thrusts
B4. 4x 8 pull ups
B5. 4×10 Arnold press
B6. 3 ss 15 Close Grip Dumbbell chest press + 12 DB rotational bicep curl
B7. 3 ss 15 banded raised leg crunch with abduction + 30-40″ banded plank with hip extension
Upper body FBB
A1. 3 sets of: 1’ Skierg 10-10 Floor Press 10 Tall kneeling Hip to Halo
A2. 4 sets of : 6 Wode Girp Bench Press
A3.3 sets of: 10-10 Half Kneeling Shoulder Press
A4.3 sets of : 15 Deficit Push Ups 12 Dips 10 Incline Db front raise
A5: 3 sets of: 20 Skull crushers 20 Hammer Curl
Lower body FBB
A1.3 sets of: 1’ Run 15 Plate Sumo Goodmorning 12 Kb Row
A2.4 sets of : 8-10 BB Deadlift
A3. 3 Sets of: 8 Bent Over Row
A4.3 sets of: 12 Bulgarian Lunges 8-8 Single arm row
A5.3 sets of : 15 Hamstring Curls 15-15 Side Clam Raises 20’’ Hollow
Mixed FBB
A1.3 sets of: 1’ Bike 8-8 Bird Dog Row 8-8 Half Kneeling Bottoms Up Kb Press
A2.4 sets of : 6 Incline Bench Press
A3.4 Sets of: 6 Strict Pull Ups
A4.3 sets of: 12 Hip Thrust 10 Bradford Press
A5. 3 sets of: 12 Barbell Preacher 10 Oh tricep Extensions 15 Abductions
