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
3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc clean pulls
+
Every 6:00 for 30:00 (5 sets):
:90 of [3 moderate/tough power cleans + 9-12 push-ups (or handstand push-ups)]
500/400m row/ski (or 1000/800m bike erg or .65/.55 mile Echo Bike or 400m run)
*treat as five :90 high-effort AMRAPs, each followed by a moderate row/ski/bike/run followed by true rest/recovery
*score = total reps of the clean/push-up AMRAPs
*pick up where you left off on the clean/push-up couplet each set (so if you did 3 cleans + 12 push-ups + 2 cleans in the first set, your next set will begin with 1 clean)
+
3-5 sets:
8-10 tricep extensions – any variation
8-10 curls – any variation
OR
mobility work
For completion as warm-up:
:60 alternating 90/90 sit
10 x [1 air squat + 2 walking lunges]
500m row/ski erg or 1000m bike erg
:60 hang from bar
jog to 2nd pole & back
+
Every 6:00 for 36:00 (6 sets):
1st: 800m run
2nd: 1000m row or ski erg
3rd: 800m run
4th: 400′ Farmer’s walk + 100′ burpee broad jumps
5th: 800m run
6th: 150′ walking lunges holding wall ball @ shoulder/back without dropping the ball + 50 wall balls
+
optional bonus 800-1600m run @ easy effort right after your final wall ball
notes:
*push the pace a bit on both the runs & in-gym work and see if you can recovery before the next piece begins
*800m = to the car wash and back
*Farmer’s walk, burpee broad jumps, and walking lunges performed w/50′ turn-arounds
10:00 dynamic mobility work – coach-led
+
AMRAP in 30:00 w/partner:
2000m run
+
max in remaining time:
3 wall walks
12 alternating hang DB snatches
15/12 calories – your choice
*partners split run as desired, then trade off completed movements during the in-gym triplet
+
bis/tris/abs of choice or easy walk cool-down
