Sustainable machine/lunge intervals + high effort bike/burpee/hinge intervals
For completion as warm-up:
:60/side 90/90 sit
15 wall balls
400m row/ski erg or 800m bike erg
15 wall balls
100 single-unders or double-unders
+
Every 4:00 for 32:00 (8 sets, 2 sets of each):
1st: 550/450m row
2nd: 50m sandbag, med ball, or single-DB walking lunges without putting down the implement!
3rd: 550/450m ski erg
4th: 1100/900m bike erg
+
Every :60 for 9:00 (3 sets of each):
1st: :30 bike erg hard w/damper @ 10 or :30 Echo Bike hard
2nd: :30 burpees
3rd: :30 dual DB hang power cleans
notes:
*sustainable, repeatable effort for the 4:00 intervals, should have :90-ish rest every round
*50m = 2 x 12.5 out & back
*shoot for max calories/reps every round on the bike/burpee/DB intervals
3 rounds as warm-up:
10 pvc hang muscle cleans
5 pvc push jerks
:15-:30 hollow hold
+
Every :60 for 16:00 (16 sets, 8 sets of each):
min 1-8: 1 power clean & jerk
min 9-16: 1 power clean
+
For time w/10:00 cap:
21 burpees over the bar
9 hang power cleans, light/moderate up to 115/75
15 burpees over the bar
15 hang power cleans
9 burpees over the bar
21 hang power cleans
*1st rep off the floor can be a power clean, subsequent reps should be from hang
+
3 sets:
16 alternating single-leg V ups
:30/side single-leg wall sit
OR
5:00-10:00 coach-led mobility
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc thrusters or overhead squats
+
Every 3:00 for 12:00 (4 sets of each):
5-4-3-2 hang squat cleans or snatches
5-10 dual DB bent-over rows or ring rows or Australian CTB pull-ups
+
4 sets for total calories:
3:00 of [400′ shuttle run + 20 wall balls + max calories in remaining time]
:60 rest
*heavy or high wall balls if 20 is do-able unbroken
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work
For completion as warm-up:
:60/side 90/90 sit
10 wall balls
400m row/ski erg or 800m bike erg
10 wall balls
jog to 2nd pole & back
10 wall balls
+
Every 8:00 for 32:00 (4 sets):
1st: 1000m run
2nd: 1200/1000m row
3rd: 1000m run
4th: 1200/1000m ski erg
+
Every :60 for 9:00 (3 sets of each):
1st: :30 bike erg hard w/damper @ 10 or :30 Echo Bike hard
2nd: :30 air squats
3rd: :30 dual DB shoulder-to-overhead
notes:
*1000m = 3 x run to 4th pole & back
*intent on run/row/ski is best pace that allows you to still be ready to roll for the next interval
*shoot for max calories/reps every round on the bike/squat/push intervals
For completion as warm-up:
20 alternating 90/90 sit
20 walking lunges
500m row/ski erg or 1000m bike erg
:60 hang from bar
jog to 2nd pole & back
+
Every 8:00 for 40:00:
1st: 60′ burpee broad jumps + 654m run + 60′ burpee broad jumps
2nd: 60′ sled push + 654m run + 60′ sled push
3rd: 60′ backward sled drag + 654m run + 60′ backward sled drag
4th: 300/250m row + 654m run + 300/250m row
5th: 300/250m ski erg + 654m run + 300/250m ski erg
+
optional bonus:
pick up a really heavy pair of DBs or KBs and hold them for as long as possible (without actually walking anywhere
notes:
*work hard on the in-gym work before settling into a pace you believe to be sustainable for all runs
*note which in-gym movements affect the runs the most
*60′ = 30′ over & back
*sled drag is not HYROX-style, you’ll be moving w/the sled while holding the black straps any way
*654m = 2 x 4th pole & back
*if still building in run volume/pacing or you anticipate having less than 2:00 of rest between intervals you can sub 2 x 3rd pole & back for 542m
For completion as warm-up:
:60 alternating 90/90 sit
20 walking lunges
500m row/ski erg or 1000m bike erg
:60 hang from bar
10 burpee broad jumps
+
Every 10:00 for 40:00:
1st: 410m row + 41m sled push + 410m row
2nd: 410m row + 41m sled pull + 410m row
3rd: 410m row + 41 bike erg calories + 410m row
4th: 410m row + 41 ski erg calories + 410m row
+
optional bonus for time:
41 Air Runner calories
notes:
*can sub run to the 4th pole & back for any/all of the rows
*shoot for even pacing on all rows/runs, high effort on all sled/calorie pieces
*41m = 3 x 44′
*non-row stations can be completed in any order according to class size
