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
For completion as warm-up:
:60 alternating 90/90 sit
20 alternating toe touches from plank
10 air squats w/alternating single-arm reach overhead
500m row/ski erg or 1000m bike erg
jog to 2nd pole & back
For time @ moderate effort:
800m run
movement 1
800m run
movement 2
800m run
movement 3
800m run
movement 4
+
bonus 800m to finish out things if you’re in the mood…
notes:
*800m run = 3 x 3rd pole & back
*select any 4 of the following stations, which can be completed in any order:
– 1000m ski erg
– 50m sled pull (3 x 50′)
– 50m sled push (3 x 50′)
– 80m burpee broad jumps (5 x 50′)
– 1000m row
– 200m Farmer’s walk (2nd pole & back)
– 100m walking lunges loaded DB/KB/sandbag (6 x 50′)
– 100 wall balls
*this totals nearly half of the real thing, but pace it as if you’re doing the full… in other words, you should be able to sustain your effort for roughly twice the time/work
