Programming Week 3/09/26-3/14/26
Monday - HYROX Hybrid
General Warmup
Dynamic/Directed Warmup
(Open/activate hips, shoulders)
Power - EMOM 12 min
(Build over 12 sets)
3 Rounds - AMRAP 7 min / 2 min Rest
20 Deadlifts (moderate load)
25m Backward Sled Drag
10/12 Cal Bike
10 Devils Press
(Pick up where you left off)
Tuesday - HYROX Engine
General Warmup
Directed Warmup
(posterior chain/shoulders/ankles and calves)
For Time: (RPE 8)
For Time: (RPE 8)
(Time trials to understand pacing, not max effort)
For Time:
1000m Run
50 Wall Balls
750m Run
500m/400m Ski
500m Run
50m Broad Jumps
250m Run
50 KBS
Cooldown + Stretch
Wednesday - HYROX Strength
General Warmup - RPE 5-7
3 min Bike (increase intensity each min)
Dynamic Warmup
Strength - 4 Sets (work sets)
3 Sets
Back Rack Step Back Lunges x 12 (6 each)
Seated DB OH Press x 10 (each)
Finisher - AMRAP 7 min
12 DB Cleans
1 Shuttle Run
12-15 V-Ups
Thursday - HYROX Hybrid
General Warmup
Dynamic/Directed Warmup
(open and activate hips/thoracic spine/shoulders)
2 Rounds
500m/400m Ski
25m Burpee Broad Jump
50m 2KB Farmers Carry
500m/400m Row
25m Sandbag Lunges
500m Run (4 laps)
(Rest 2:00 between sets)
Finisher - AMRAP 5 min
8-12 Pushups
15 Air Squats
20 Mountain Climbers
Friday - HYROX Engine
General Warmup
5 min Cyclical (athlete’s choice)
Dynamic Warmup
AMRAP 32 min (3 min on / 1 min off)
Ski x Cals
Alternating DB Snatches
Run x Meters
DB Front Squats
Cooldown
Coaches Choice - Core
