Hang Squat Snatch
Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+
-into-
3×3 Snatch High Pull @80- 90%
REO SPEEDWAGON
(RX)
3 Rounds
12 Box Step ups (24/20)
12 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
8 Chest to Bar Pull Ups
-into-
3 Rounds
4 Box Jumps (30/24)
4 Bar Muscle Ups
FX: Banded Pull ups, Jumping Chest to Bars, Burpee Pull ups
Time Cap: 18 minutes
Gymnastics
Strength Option
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest
Level 1: Elevated Push Ups or Push Ups / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Pulses
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8… Strict Ring Dips
12/10 Calories Air Bike
(Continue to add 2 strict ring dips)
AEROSMITH
(RX+)
15/12 Calorie Air Bike
30 GHDs (Or V-Ups)
30/24 Calorie Air Bike
30 GHDs (Or V-Ups)
45/36 Calorie Air Bike
30 GHDs (Or V-Ups)
60/48 Calorie Air Bike
Time Cap:
RX: 12/10,24/20,36/30,48/40
FX: 10/8,20/16,30/24 Sit Ups,
Time Cap: 20 Minutes
Back Squat – Week 4
20 Rep Back Squat (weight increased from last week)
ROLLING STONES
(RX+)
5 rounds
10 Right Arm Dumbbell Cleans (70/50)
10 Left Arm Dumbbell Cleans (70/50)
20 Wall Balls (20/14)
RX: 50/35
FX: 35/25, 14/10
HYROX CLASS
Team of 2:
6 x 5 min on / 1 min off:
A) AMRAP:
300/250m Row
20 Burpees over rower
B) AMRAP:
300/250m Ski
20 KB Deadlift 2 x 70/53lbs
C) AMRAP:
100 SU (each)
20m Walking lunge (bodyweight only)
JANGO FETT
(RX+)
Teams of 2
5 sets (each/1:1)
250/200m Row
15 Power Snatch (95/65)
5 Wall Walks
RX: 3 Wall Walks
FX 75/55, 2 scaled wall walks
Time Cap: 24 Minutes
MAYHEM MINI-PUMP –
3 sets Total
10 Turkish Sit Ups
30 Seated Oblique Twists with Med Ball (each side)
30 yd Suit Case Carry (left)
30 yd Suit Case Carry (right)
GYMNASTICS:
Choose either the Rope
Climb Option or the Strict
Pull-up Option.
Count Dooku
(RX+)
2:00 AMRAP
10 Front Squats (135/95)
10 Box Jump Overs (30/24)
Max Reps Chest to Bar
-Rest 2:00 between sets-
(KG conv: 60/42.5 FS)
*Complete sets until you accumulate 75 Chest to Bar.
Time cap 22:00
(6sets). Score is clock time at finish.
RX: Pull Ups
FX: Burpee Pull Ups
Bench Press – Week 3
Max Rep Bench Press (weight
increased from last week)
-rest 1:00-
Burn Out
IMPERIAL MARCH
(RX+)
150-100-50
Double Unders
Ft Dumbbell Walking Lunge (50s/35s)
20-15-10
Push Up + Renegade Row (50s/35s)
RX 100-75-50
FX: 150-100-50 Single Unders, 35/25
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