MONDAY
HYROX AFFILIATE: SPEED & POWER
E4MOM 16
In Pairs
10-8-6-4 TnG Deadlift*
12.5m Sled Pull
*50-60-70-80%
E2MOM 18
In Pairs
1. 12.5m Sled Push
2. 250/200m Run
3. 12 No Touch Box Jump Overs
TUESDAY
HYROX AFFILIATE: HYROX 40
“BASE CAMP”
AMRAP 40
400m Run
80m Farmer Carry
20/15 Cal Ski
20 Wall Balls
20/15 Cal Row
20m Burpee Broad Jump
WEDNESDAY
HYROX AFFILIATE: STRENGTH & CONDITIONING
E2MOM x 8
alt. between:
STATION 1:
8 Reps Tempo Front Squat (22X1)
STATION 2:
6 Push Press + 8 Heavy Wall Balls
Start @ 50% 1RM Front Squat and build
EMOM 16
Min 1 – 10-12.5m Sled Push
Min 2 – 24 Russian Twists
Min 3 – 24 Jump Lunges
Min 4 – 6-8 Strict Toes to Bar
THURSDAY
HYROX AFFILIATE: HYROX PAIRS
“TWO FIT TWO QUIT”
2x E3MOM 18
(3min rest)
In Pairs – Cardio together, split the reps
1. Run 300/250m + 30m Sandbag Lunge
2. Row 300/250m + 30 Wall Balls
3. Ski 300/250m + 90m Farmer Carry
4. Run 300/250m + 20m Sled Pull
5. Row 300/250m + 30m Burpee Broad Jump
6. Ski 300/250m + 40 V-Ups
FRIDAY
HYROX AFFILIATE: ENGINE
“DOUBLE TROUBLE”
6x5min
(1min rests)
Alternating between:
STATION 1:
25/20 Cal Ski
50 Double Unders
25 AKBS
Max Cal Bike
STATION 2:
25/20 Cal Bike
25 AKBS
50 Double Unders
Max Cal Ski
Score = Max Calories
SATURDAY
HYROX AFFILIATE: HYROX 60
“SLED DOGS”
AMRAP 60
400/350m Ski
12 Burpee Box Jumps
400/350m Row
24 Sandbag Lunge
24 Wall Balls
Alongside: E16MOM x 3
2x12.5m Sled Pull + 1600m Run
SUNDAY
HYROX AFFILIATE: RUN CLUB
PART A
E1.5MOM x 11
Run to personal :45 marker and back
(3:00 Rest)
PART B
In Pairs
E2.5MOM x 6
You-Go-I-Go
Run to personal :30 marker and back
MONDAY
PRVN AFFILIATE
Clean and Jerk Complex
Every 2:30 x 5 Sets
Clean Pull
Power Clean
Clean Pull
Squat Clean
Split Jerk
"Morpheus"
For Load:
15:00 EMOM
Minute 1 - 15/11 Calorie Bike
Minute 2 - 2 Squat Clean & Jerk @ 90%
Minute 3 - Rest
% is Based on Heavy of the Complex for the Day
(OPTIONAL) ACCESSORIES
5 Sets For Quality
5/5 Rear Foot Elevated Single Leg Deadlift, Moderate
5 GHD Back Extensions w/ 15s Hold Final Rep
TUESDAY
PRVN AFFILIATE
Weighted Pull-Ups
Every 2:00 x 5 Sets
3 Reps for Max Load
"Trinity"
Every 3:00 x 5 Sets
50 Double Unders
15 Dumbbell Bench Press
10 Burpee Pull-Ups
Dumbbells: 2 x 50/35lb, 22.5/15kg
(OPTIONAL) ACCESSORIES
3 Sets: For Quality
10-12 Ring Tricep Extensions
10-12 Ring Bicep Curls
WEDNESDAY
PRVN AFFILIATE
“Sentinel Storm”
For Max Reps
3 Sets:
8:00 AMRAP
1000m Run
25 Toes to Bar
- Max Power Snatch
Rest 4:00 b/t sets
Barbell: 115/75lb, 52/34kg
(OPTIONAL) ACCESSORIES
5 Sets, For Quality
:45 Ring Plank
14 Alternating Landmine Oblique Twists
THURSDAY
PRVN AFFILIATE
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 3 Push Press
Station 2: 3 Front Squat
"Walking on the Walls"
For Time
5 Wall Walks
15 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jump Overs
15 Wall Balls
5 Wall Walks
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Jump Over: 24/20in
(OPTIONAL) ACCESSORIES
For Quality:
5 Sets
:20/:20 Copenhagen Plank
:20/:20 Single Leg Wall Sit
FRIDAY
PRVN AFFILIATE
"The Oracle"
3 Rounds for Time
12-9-7 BMU
500/450m Row*
24-18-14 Deadlift
Barbell: 205/145lb, 93/66kg
(OPTIONAL) ACCESSORIES
4 Sets: For Quality
12 Feet Elevated Ring Rows
12 Dumbbell Hammer Curls
Rest 1:00
15 Glute Bridge With Medball Squeeze (adduction)
5 Hamstring Walk-Outs (out and back = 1)
Rest 1:00
SATURDAY
PRVN AFFILIATE
“Zion Uprising”
5 Rounds for Time, As waterfall in teams of 3-4
30 Abmat Sit-Ups
50ft (15m) Dumbbell Walking Lunges
200m Run
15 Line Facing Burpees
This will be done as a team of 3 or 4 partners depending on class numbers and size.
Dumbbell: 50/35lb, 22.5/15kg
(OPTIONAL) ACCESSORIES
4 Sets: For Quality
10/10 Half Kneeling Paloff Press
:20/:20 Single Kettlebell Front Rack March
SUNDAY
PRVN AFFILIATE
“Residual Self-Image”
For Max Effort
Every 4:00 x 5 Sets
:30 Wall Sit
20 Air Squats
10/7 Calorie Echo Bike Sprint
FINISHER
4 Sets: For Quality
:30 Nose to Wall Handstand Hold
:20/:20 Side Star Plank
10-12 Ring Hamstring Curls
MOBILITY:
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
