Warm Up
3 minutes BikeErg
2 rounds of:
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10 Air Squats
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5 Chest-to-Floor Walkouts
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30-Second Plank
Coach Notes:
Prepare your body for movement and focus on control during each rep.
Strength
10 Back Squats every 90 seconds × 8
Coach Notes:
Load from a rack and use 50% of your 1RM. Focus on depth and consistent tempo.
Barbell Reverse Lunges
3 × 16 reps (8 each leg – alternating)
Rest 2 minutes between each set
Coach Notes:
Load from a rack. Make sure your back knee touches the floor on every rep. Maintain balance and core engagement throughout.
Sled Push
2 × 50m @ Hyrox weight
Rest 3 minutes between sets
Coach Notes:
Complete each push as fast as possible — focus on explosive drive and smooth transitions.
Sled Pull Walk-Backs
Every 2 minutes, complete 25m @ Hyrox weight
× 5 rounds
Coach Notes:
Walk back with the sled the entire distance. Your quads should be burning after every set — this builds strength and endurance for Hyrox-style sled pulls.
Core
3 rounds:
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12 Cable/Banded Pallof Press (each arm)
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10 Strict Hanging Leg Raises
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45-Second Dead Bug
Coach Notes:
Control every rep and focus on maintaining core tension throughout.
Workout
3 rounds for time:
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500m Run
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40m Burpee Broad Jumps
Coach Notes:
Complete this workout as fast as possible — stay consistent and push your pace in the final round.
