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OPEN 25.3
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
HYROX COMPLETE
Rep/Interval Scheme: 10 min Work/ 3 min Rest, 2 Rounds
Zone 1 (With Partner)
Partner A
200-150 M Runner
Partner B
Sled Push (Walk and empty sled or very light)
Zone 2 Triplet
20 M KB Goblet Walking Lunge (heavy KB)
7-10 x Shuttle Run (10m+10m)
15-.20 Push Up
Zone 3 Couplet
300-250Ski RPE 8.5-9
8x DB Deadlifts* (heavy)
3 second negatives
FINISHER
Format: Complete as many rounds as possible in 2.5 minutes (RPE 9-10)
3x DB/KB Clean & Press
3x DB/KB Rack Squat
Individual finisher focused on maximum reps.
Use medium weight for the exercise.
WOD
WARM-UP
AMRAP x 7 MINUTES
5 Scapular Pull-Up
10 PVC Pass Through
5 Scapular Push-Up
5 Banded Tempo Air Squat (31X1)
3-5 x 10 m shuttle run
-Rest 2:00-
3 rounds
5 Kip Swing
5 (Kneeling) Push-Up
5+5 Samson Lunge
STRENGTH
3-4 Rounds Superset
10 x Wide Grip Bench Press
8-12 x Banded Strict Chest To Bar or Pull-Up
WORKOUT
8 Rounds for Quality
200m Run or 400m Bike
4-6 DBL KB Clean & Jerk
4-6 Hand Release Push Ups
CROSSFIT LITE
WARM-UP
3 Sets
12 Band Pull Aparts (pause 1sec with hands wide on each rep)
5/5 Drop Lunge to Knee Lift/leg
:40 Cardio
SKILL
Rope Climb technique
BODYBUILDING
SUPERSET
Every 2:30 x 5 Sets
12 Barbell Bent Over Row
5-8 Pike Push-Up or 8-12 DB Z Press
WORKOUT
15 MIN AMRAP w/ Partner
P1 Bike Meters while p2 perform:
60m DBL KB Farmers Carry or Front Rack Carry (moderate)
3-5 Beginner Rope Climb or 1 Rope Climb
FINISHER
“TABATA”
Alternating
Plate Ground To Overhead
&
Abmat Sit-Up
WOD
WARM-UP
6:00 Max Rounds of Rowling (Alternate skiing & rowing)
Try to hit 100m on rower, every meter over/under is 1 burpee (max 5 Burpee)
WORKOUT
POWER 30
For Time
1000m/800m Row or 800/600m Ski
15 Burpees
30 Toes to Bar or Hanging Knee Tucks
15 Burpees
800/600m Ski or 1000m/800m Row
@ 15min Mark
7min AMRAP @ Moderate Sustained Pace
8/6 Cal Row or 6/4 Ski
8 KB Sumo Deadlift High Pull 24/16kg
8 Tuck Ups
@ 25min Mark
For Time
30 American KBS 24/16kg
20/16 Cal Row or 16/12 Cal Ski
10 Burpee Over Rower or Burpee to Ski-erg Platform
HYROX CARDIO
42 MINUTES
2 ROUNDS
6 min Work/ 1 Rest
Zone 1
01:00 Run
01:00 Jog or Walk
01:00 Run
01:00 Jog or Walk
01:00 Run
01:00 Jog or Walk
Zone 2
06:00 Row*
Start at RPE 7. Every 250m do 5-10 Perfect Push-Ups
Zone 3
EMOM Wall Balls 6/9/12 reps
and Plank Of Your Choice Hands remainder of the minute
WOD
WARM-UP
General Warm-Up
Into…
Front Squat Skill
3×5-8 w/ light weights
Front Rack,Frontal Plane & Balance, (1 ¼ )Front Squats etc
STRENGTH
Front Squat week 2/3
Warm up sets
8 x 40%
5 x 55%
Working Sets
5 x 4 (1 ¼ )Front Squats 65-80% 1 RM Front Squat
lift every 2:00-2:30
ACCESSORY
3 ROUNDS FOR QUALITY
14 Dumbbell Farmer Carry Walking Lunge
7/7 Alternating Double Dumbbell Row
7 Double Dumbbell Squat
1:30 Easy Machine of choice
FINISHER
2 Rounds
:25-40 Plank Hold
:20 Side Plank L
:20 Side Plank R
Max Hollow Rock
Rest as Needed!
CROSSFIT LITE
WARM-UP
General Warm-Up
WORKOUT
A) 8 ROUND
Bike 60sec @ 75-80% Pace
30sec active rest, walk or easy pace
Rest 2min B/T A & B
B) 8 ROUND
Row 60sec @ 75-80% Pace
30sec active rest, walk or easy pace
Rest 2min B/T B & C
C) 8 ROUND
AMRAP 10 KB Russian Swing + 10 Sit-Up (pick up where you left last round)
30sec active rest, walk
WOD
WARM-UP
AMRAP X 7 MIN
10 Scap pull-ups
15-20sec Ring Row
20 Single Under or Crossovers
15-30sec Handstand Hold
WORKOUT
AMRAP x 25:00
15/10 Calories Skierg*
7/7 Alt.Seated Dumbbell Press (moderate/building
10 Dumbbell Pull overs
15/10 Calories Bike*
4/4 Alt-V-Ups+ 8 Tuck Ups + Max Reps Hollow Rock (RPE 8-9)
20 Kettlebell Swing 24/16kg
Rest 1:30
RPE 7-8
SKILL
RING SKILLS
on a 8:00 Running Clock…
Practice Ring Lowers & Ring Support Holds
CROSSFIT LITE
WARM-UP
2 Sets
10 Good Mornings (bw or plate)
4/4 Cossack Squat
10 Up-Down
into…
Back Squat Movement Demo & Teaching
STRENGTH
EVERY 2:00 x 6 Sets
6 Back Squat @20X1 Tempo
-light-moderate weights
*2sec Down
0sec pause at the bottom
x Fast Up
1sec pause at the top
WORKOUT
ON A 15:00 RUNNING CLOCK…
3-4 SETS FOR QUALITY
8/8 Cossack Squat or Side Lunge Step w/ Plate*
:20 Superman Hold
8 KB American Swing
:20 Hollow Hold
8 Tempo Goblet Squat* (31X1)
:20 Russian Twist w/ Plate
-Rest as needed between Sets-
WOD
WARM-UP
“BARBELL YOGA”
Clean Deadlift to Mid Thigh
Deadlift + Shrug
Power Clean Without Split
Front Squat
elbow punches
WEIGHTLIFTING
5 x 3 Hang Power Clean (75-85%)
Beginners go 10×3 and lift every 60-90sec
WORKOUT
FOR TIME
18-15-12-9-6-3
Deadlifts (80/60 kg / 40-50% of RM)
30-25-20-15-10-5*
Abmat Sit-Up
*Scale Reps 24-20-16-12-8-4
CONDITION
WARM-UP
ON a 8:00 Running Clock…
4-8-12-16-20-etc…
Jumping Jacks
2-4-6-8-10-etc.. Box Step-Ups
2-4-6-8-10-etc.. DB Strict Press
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 9-15 Cal Ski-Erg
MIN 2 – 15-20 Box Jump Overs
MIN 3 – Rest
-Rest 3 min-
EMOM x 12 MINUTES
MIN 1 – 7-10 Shuttle Run (7.5m + 7,5m)
MIN 2 – 5-8 DBL DB Thruster + 3-5 Devils Press (35/25 lbs or lite)
MIN 3 – Rest
-Rest 3 min b/t next EMOM-
EMOM x 10 MINUTES (Cool Down)
MIN 1 – :50 Easy Cardio
MIN 2 – Mobility
HYROX POWER & FOUNDATION
WORKOUT 1
3 ROUNDS Rep/Interval Scheme: 60s Work/ 20s
Zone 1
MAX REPS Alt KB Swings
Zone 2
MAX REPS Hollow Body ”U” Raise
Zone 3
MAX REPS Sandbag Zercher Forward Lunge
Zone 4
MAX REPS Mountain Climbers
WORKOUT 2
3 ROUNDS 1:45 Work/ 30s Rest
TOTAL 24 MIN
Station 1
Deficit Push ups to failure, followed by max DB Thrusters RPE 8 for remaining time
(DB Deficit Push-up Cap 0:45)
Station 2
2 x :45 Runner Moderate+ :15 Easy
Station 3
up to 125% of Competition weight
10 M Sled Squat Rows
10 M Underhand Sled Push
Station 4
2 x :45 Ski Moderate+ :15 Easy
Viime viikon treenit
TULEVAN VIIKON OHJELMOINTIPOHJA (VKO 11)
MAANANTAI
WOD
Rinnallevetoa Riipusta Voima & Aikaa Vastaan Treeni
CONDITION
2 x 12 Minuutin ”EMOM” & Jäähdyttelyt
HYROX
TIISTAI
WOD
25 Minuutin ”AMRAP” Bodailua & Hikoilua & Rengastaitoa
LITE
Takakyykky Voima & 15 Minuutin Treeni Laatu Edellä
KESKIVIIKKO
WOD
Etukyykky Voima 2/3 & Apuliikkeet & Finisher
LITE
3 Erilaista Osiota Joissa 8 x 1 min Työtä Ja 30s. aktiivinen lepo
TORSTAI
WOD
”Power 30”
HYROX
PERJANTAI
WOD
Penkkipunnerrus & Leuanveto Voimabodailu & 8 Kierrosta Laatu Edellä
LITE
Vetävä & Työntävä Bodailu & 15 Minuutin ”AMRAP” Parin Kanssa & Tababa Finisher
LAUANTAI
WOD
OPEN 25.3
HYROX
OPEN WORKOUT 25.2
HYROX COMPLETE
40 MINUTES
Rep/Interval Scheme: 4 min Work/ 1 min Rest, 2 Rounds
Zone 1
500 M SkiErg +
MAX M Overhand Sled Push 50-70% competition weight
Zone 2 (Couplet)
1 min Runner
1 min Easy Jog
Zone 3
MAX M
KB Rack Carry (24/16KG)
40 m KB Farmer’s Carry
when “drop” the weight
Zone 4
50-60 M
Sandbag Walking Lunges (10-30kg)
MAX REPS
Shuttle Run 10m+10m
WOD
WARM-UP
AMRAP X 5 MINUTES
5/5 Windmill
5 Strict Press
5/5 Squat Thoracic Twist
STRENGTH
ON A 15:00 RUNNING CLOCK
Press workout 3/3
Warm Up Sets*
Strict Press
2-3×5 (build weight up for Push Press)
Working Sets
PUSH Press
4 x1 Heavy Singles
*After every set do 8-12 Jumping Lunge
WORKOUT
20 MINUTES FOR SWEAT AND PUMP
500 m ski erg (rpe 7)
Slow Single Arm KB Suitcase Carry 15m+15m
15 DB Bench Press (Mod Heavy)
15 barbell Curls
20 Banded Tricep Push Down (moderate)
CROSSFIT LITE
WARM-UP
3 set
7,5m Skater Band Walk etc..
8 banded Goblet Squats (light weight)
10 Scap Pull-Up
BODYBUILDING
EMOM x 15 minutes
Min 1 – 12-16 Reverse Front Rack Lunge* (alternating legs)
Min 2 – 8-12 Supine grip Ring Row or Barbell inverted Row
Min 3 – Rest
*w/ 1 Heavy DB
WORKOUT
AMRAP x 7 Minutes
5 Med Ball Clean
5 Up-Down
:30 Plank Hold
rest 3mins
AMRAP x 7 Minutes
8 Thrusters w/med Ball*
8-12 Alt-V-Ups
:30 Rest
*scale up to Wall Ball
WOD
WARM-UP
3:00 Machine
-into-
10 Meters each:
Walking Lunges
Figure 4
Thigh & Hamstring
Side Squat
Soldier Kick
High knee running
Heel to Butt running
3 Squat + Jump
SKILLS
ON A 10:00 RUNNING CLOCK…
Kipping Skill
SKILL & CONDITION
EMOM x 30 MIN
MIN 1 -:30 Gymnastic Kipping*
MIN 2 – 5-8 per leg Pistol Squat**
Minutes 3-5 – Easy Cardio
*Athlete Choice
**Box Pistol Squat
Negative Pistol
Pistol Squat
HYROX CARDIO
Section duration: 40 mins
2 ROUNDS & 4 MIN WORK IN EVERY STATION
Zone 1
Couplet
10-20 M Up-Down Broad Jumps
4x 10m+10m Slow Suitcase Framerswalk
Zone 2
400-500 M Run RPE 7 and Walk or EASY jog Rest for remaining time
Zone 3
500-600 M Ski RPE 7 and EASY Ski Rest for remaining time
Zone 4
01:00 Jog 25m+25m (“ellipsi”)
01:00 Straight Hand Prowler Push (LIGHT)
Zone 5
Easy Cardio Of Athlete Choice
WOD
WARM-UP
3 Rounds:
:45 Cardio
10 Goblet Squat
10 Alt. Leg V-Up
WEIGHTLIFTING
Front Squat week 1/3
Front Squat
Warm up sets
8 x 40%
6 x 50%
4 x 60%
Tempo Front Squat 5×3 (32X1)
Focus on keeping the elbows high and core tight.
– Explode out of the hole, smooth transition down and reset after each rep.
3 Pause Front Squat @ 65%-75% 1 RM Front
-Lift every 1:30- 2:00
STRENGTH 2
ON A 9:00 RUNNING CLOCK…
3 x 10
Romanian Deadlift* (tempo 21×1 & moderate weights)
*6-10 Banded Strict Chin-Up
-Rest 1:30b/t Sets-
(Score is Weight)
FINISHER (5min)
*10-20-30-40..KB Russian Swing
CROSSFIT LITE
500m Row OR 400m Run or 1000m Bike
into…
2 ROUND
6-8 Burpees or Up-Down
10 Tuck-Ups
12 KB DL
SKILL & PREP
Russian swing & Dead Bug
WORKOUT A
FOR QUALITY AND SWEAT AMRAP x 16 MINUTES
500/450m Row (easy pace)
10 KB DL (Moderate weight)
5/5 Dead Bug
:20 Hang
-Rest 5:00*-
WORKOUT B
FOR QUALITY AND SWEAT AMRAP x 16 MINUTES
1000/900m Bike (easy pace)
10 Russian KB Swing (Moderate weight)
10 Alternating V-ups
:20 Plank on Hands
WOD
WARM-UP
general warm-up
into…
3 rounds
10 Scap pull-ups
10-15sec Ring Support Hold*
20 Single Unders
15-30sec Handstand Hold*
*skill development
STRENGTH
EMOM X 25 MIN
MIN 1. :45 Bike*
MIN 2. 8-12 Incline DB Bench Press (use wall ball)
MIN 3. :45 Assault Runner
MIN 4. 8-12 Supinated Wide Grip Inverted Barbell Row
MIN 5. :45 Ski-erg
RPE 7-8
*w/moderate speed max :45
ACCESSORY
3 Rounds
8-12 Banded Push-ups or Push-Up
8 Single Arm DB Sit-ups* (Left)
8 Single Arm DB Sit-ups (Right)
*light weight
CROSSFIT LITE
WARM-UP
EMOM x 6 Minutes
MIN 1 – :45 Ski or Row
MIN 2 – :45 Hang Clean Pull
into…
Power Clean Movement Demo & Teaching
WEIGHTLIFTING
EMOM x 14 MINUTES
MIN 1 – 3-5 Power Clean
MIN 2 – 40sec Easy Cardio
WORKOUT
ALTERNATING EVERY 2:00 x 6 Sets (3 each)
1.
12 Body Row
6/4 Cal Ski
2.
12 Alt. DB Snatch
8/6 Cal Row
WOD
WARM-UP
On a 5:00 Running Clock…
2-4-6-8-10-etc…
good morning
Jumping Air Squat
V-Ups or Alt.V-Ups
WEIGHTLIFTING 1/3
EMOM 3 Minutes
5 Power Cleans @50 or less of 1RM
EMOM 3 Minutes
4 Power Cleans @60% or less of 1RM
EMOM 3 Minutes
3 Power Cleans @75% or less of 1RM
Every :30 for 5 reps
1 Power Clean @85% or less of 1RM
-1 minute rest b/t EMOM’S-
– Cycled or fast singles
STRENGTH
Back Rack Reverse Lunge
3 x 8/8 (35-45% of 1RM Back Squat)
-lift every 2:30-3:00
WORKOUT
E3MOM x 3 Sets
row 300/250m @ Damper setting 7-10 @85-90% Effort
50m KB Front Rack Carry, Challenging Load
p1 start 0:00, p2 start 1:30
CONDITION
WORKOUT
2 ROUNDS
AMRAP 5
9/7 Cal Ski Erg
9 Slam Ball or Plate G2OH (heavy)
AMRAP 5
100 m DB Farmers Walk (moderate weight)
40 m Walking Lunge
10 Burpee To Target
AMRAP 5
9/7 Cal Row
19 Air Squat KB Snatch
1:30 Rest b/t AMRAP’s-
HYROX POWER & FOUNDATION
WORKOUT 1
10 MINUTE DB AMRAP
Add 5 reps to first two exercise
5xDB Deadlifts
5xDB Push Press
5xDB Squat Cleans
-The thing of note here is the Squat Cleans stay at 5x, but the Deadlifts and Push p
Press increase by 5x each round. So they become 10x, then 15x, then 20x
-Try to go unbroken
WORKOUT 2
20 MIN AMRAP
”The timer” is zone
ZONE 1 (TIMER)
250/200 M Easy Row
ZONE 2 (Until Row Finishes)
MAX REPS Hercules Burpee*
*Add 1 Push-Up in every rep
ZONE 3 (Until Row Finishes)
MAX M Farmers Walk (heavy)
ZONE 4 (Until Row Finishes)
MAX REPS High Side Plank Hip Raises
