Darth Maul (RX+)
Every 5:00 (5 sets)
22/18 Calorie Row
18/14 Calorie Air Bike
200m Run
RX: 20/16, 15/12
FX: 12/10,10/8
Time Cap: Each set at 3:45
ACCESSORY
Accumulate 4 minutes of
a Kettlebell/Dumbbell front hold at a
challenging weight
-rest as needed between
breaks-
* Score is total weight held
HYROX
Clean and Jerk
Every 1:30 (6 sets)
1 Power Clean + 1 Push Jerk
@75%+
-into-
3×3 Clean Deadlift + Clean
Pull @85-90%
KYLO REN (RX+)
50 Deadlifts (225/155)
50 Bar Facing Burpees
(Un-partitioned)
RX: Partitioned
FX: Partitioned, 185/125
TIME CAP: 14 Minutes
Back Squat – Week 3
20 Rep Back Squat (weight
increased from last week)
Anakin (RX)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 Toes to Bar
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Thrusters (95/65)
FX (75/55), Hanging Knee Raises, Sit Ups X 2
Time Cap: 13 Minutes
HYROX
Score Time
Workout:
With a running clock.
At 0:00
Buy in: 1000m Run
For time:
5 – 10 – 15 – 20
DB Thrusters 2 x 15/10kg – 35/25lbs
10 – 20 – 30 – 40
cal Rower
Time cap = 12 min
At 15:00
Buy in: 1000m Run
For time:
10 – 20 – 30 – 40
Burpees
5 – 10 – 15 – 20
Box jump with step down 24/20in
Time cap = 12 min
Mayhem for Freedom
For time:
1380m Row
78 Double Unders
60 Toes to Bar
78 Double Unders
35 Burpee Box Jump Over
78 Double Unders
63 Push Ups
78 Double Unders
FX: Single unders 1:1, knees to chest, burpee box step overs, bar push ups DIP
Power Snatch Complex
Every 1:00 (10:00)
1 Power Snatch + 1 Hang
Squat Snatch + 1 Overhead
Squat @70-75% of 1RM
Snatch
-followed by-
3×3 Snatch Pull @80-90%
ACTION HANK
21-18-15-12-9-6
Deadlifts (225/155)
GHDs (Or V-Ups)
(KG conv: 102.5/70 DL)
Time Cap: 12 Minutes
RX: 185/125
FX: 155/105
Bench Press Cycle – Week 2
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
AGENT HONEYDEW
15:00 AMRAP
19/16 Calorie Row
19 Dumbbell Bench Press (50s/35s)
(KG conv: 22.5/15 DBs)
(BARBELL CONVERSION FOR RX IS 135/95)
FX: 35/25 (BARBELL 95/65)
Manark
6x50ft Shuttle Runs
12 Box Jump Overs (30/24)
24 Kettlebell Swings (70/53)
7x50ft Shuttle Runs
14 Box Jump Overs (30/24)
28 Kettlebell Swings (70/53)
8x50ft Shuttle Runs
16 Box Jump Overs (30/24)
32 Kettlebell Swings (70/53)
(KG conv: 24/16 KB)
* Each shuttle run rep is 25 feet down + 25 feet back.
Time Cap: 16 Minutes
RX: 24/20, 53/35
FX: Box step ups, 35/26 KB swings
ACCESSORY
Turkish Get-Ups
3 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Back Squat – Week 2
20 Rep Back Squat (weight increased from last week)
Dee Dee
2:00 AMRAP (5 sets)
15/12 Calorie Air Bike
10 Front Squats (135/95)
Max Bar Facing Burpees
-rest 2:00 between sets-
RX: 12/10. 115/85
FX: 9/6, 95/65
GYMNASTICS RING DIP
6 rounds alternating between
each skill:
30 seconds of
work/30 seconds of rest (6
minutes total)
Level 1: Elevated Push Ups /
Plank Hold on Elbows
Level 2: Box Dips [between
boxes] / Ring Support Hold
Level 3: Ring Dips / Ring
Support Hold
Conditioning Option
Criteria to be able to do this
option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10… Strict Ring Dips
6 Burpees
* Continue adding 2 strict
ring dips each round
Dexter
10 Rounds
40 Double Unders
10 Toes to Bar
3 Wall Walks
Time Cap: 20 minutes
RX: 7 T2B, 2 Wall Walks
FX : 10 Knees-to-Chest, 2 Scaled Wall Walks or 20 shoulder taps
NUMBUH FIVE
Teams of 2
2000/1750m Row
-into-
4 rounds
100ft Front Walking Lunge (95/65)
40 Box Jump Overs (24/20)
-into-
2000/1750m Row
Time Cap: 30 Minutes
FX: Dumbell Walking Lunges, 35/25
