hyrox
NOTE: All Day 2 sessions are self directed.
Week 1 // DAY 1
Structure & Warm-Up
Class Time Structure:
0-5: Briefing
5-15: Warm-Up/Setup
15-63: Metcon
63-75: Cooldown/ Clean-up
Every 2 min x 4 sets - rotate 2x each station
Station 1:
200m Run
10 Medicine Ball Kang Squats
Station 2:
200m Row or Ski
5 Burpees + 5 Jumping Air Squats (for height)
Equipment needs
- Rower
- Ski Erg
- Medicine ball
- Kettlebell Pair
- Additional object of choice for lunges (optional - can use medicine ball or KB as needed)
- 25ft section taped on ground
Substitutions:
Ski - Row or C2 Bike same distance or stagger to start on different sets
Burpree Broad Jumps - Perform in place with a 2ft jump and turn around
Sandbag Lunge - Barbell back Rack or DB lunge w/ similar loading
Workout
Every 6 min for 8 total sets (alt 2 sets each):
Set 1:
800m Run
AMRAP Burpee broad jumps until 5 min mark
Set 2:
1000m Ski
AMRAP Farmers Carry until 5 min mark
Set 3:
800m Run
AMRAP Sandbag Walking Lunge until 5 min mark
Set 4:
1000m Row
AMRAP Wallballs - 20/14lbs to 10/9ft until 5 min mark
*4:30 cap on each run/machine
Cool down
2 sets
A1. Elevated Cat Stretch x 60 seconds
A2. Standing Thoracic Rotation + Reach x 6 per side
A3. Ostrich Walk x 30ft
A4. Down Dog Calf Stretch - foot on top of other foot x 20-30s hold
Rest as needed between sets
NOTES
Intent:
- In the first session, we are looking to introduce members to some new movement standards with a Hyrox race while building machine and running volume.
- The overall run volume will start on the lower side and we will build from here each week.
- Focus on completing each buy in movement under 4:30 to allow for at least 30 seconds of rep accumulation today.
- If needed stagger members to start on different sets to share equipment and space
Week 1 // DAY 2
Structure & Warm-Up
TTT Run Gait Prep
3 times through - 20yd each + 20 sec of hops
3x through, all barefoot
20yd straight leg shuffle
20yd A walk
20yd B walk
20 sec two leg forward to back line hops
20 sec side to side line hops
+
2 sets
200m Run
200m Walk
Set 1 - Run @ slower than 5K pace
Set 2 - Run @ 5k pace or goal pace for today's conditioning
https://www.youtube.com/watch?v=llfzaIRyY8I
Equipment needs
None
Workout
Advanced/Intermediate:
Every 4 min x 5-8 sets:
Run 400m @ 5k pace/effort
*3200m total
Beginner:
Every 4 min x 5-6 sets:
Run/Walk 2 min at a steady pace/easy effort
*If unsure of 5k pace, choose a pace/effort that you could sustain for 20-25 minutes or around a 8-8.5/10 RPE
*If you aren't acclimated to this volume of running, be ok with cutting sets down as needed.
Cool down
2 sets
A1. Deficit Single Leg Calf Raise x 6/side @ 22X1 tempo
A2. Back to Wall Tibialis Raise x 10-15 reps
A3. Backwards Walk or Reverse Sled Drag x 1 minute continuous
Rest as needed betweens all
NOTES
Intent:
- This will serve as an additional running day outside of classes.
- For those who are comfortable with their pacing, perform the advanced/intermediate option, which calls for a sustained effort with short rest.
- The beginner version is for those who are new to running OR have not spent time accumulating running volume at a 5K pace or faster. The structure of the beginner sessions will help athletes learn their pacing going into race day.
- If this volume is too high to be sustainable, cut down the number of sets to stop the training day before a breakdown in technique and pacing.
Week 2 // DAY 1
Structure & Warm-Up
Class Time Structure:
0-5: Briefing
5-20: Warm-up/Step up
20-70: Metcon
70-75: Cooldown/ Clean-up
EMOM x 8:
Min 1: Run 200m
Min 2: Row 200/180m
Min 3: Ski 200/180
Min 4: 40 sec AMRAP: Inchworm + Push-Up + Air Squat
Equipment needs
- Rower
- Ski Erg
- Sleds
- Medicine ball
- Kettlebell Pair
- Sandbag
- 25ft section taped on ground
Substitutions:
Ski - Row same distance or stagger half of class to start on each AMRAP
Sled Push - 500m Standing Bike Erg, Damper 10/8 or 600m Echo Bike
Sled Pull - 30 DB Renegade Rows - 50/35lbs (15/side)
Burpree Broad Jumps - Perform 30 reps in place with a 2ft jump and turn around
Sandbag Lunge - Barbell back Rack or DB lunge w/ similar loading
Workout
In Teams of 2:
25 min AMRAP:
500m Run
500m Ski Erg
500m Run
50ft Sled Push
500m Run
50ft Sled Pull
500m Run
150ft Burpee Broad Jumps
Rest 5 min, Switch as needed
25 min AMRAP:
500m Run
500m Row
500m Run
200m Farmer Carry
500m Run
300ft Sandbag Walking Lunges
500m Run
50 Wallballs
*All runs are performed together. Cannot start on the next movement until both partners complete the run. Split all other movements as desired
Cool down
Tempo Box Breathing:
Laying supine with feet elevated on box or bench - for 3-4 minutes, perform a 6 sec slow/controlled exhale, 6 sec pause, 4 sec inhale, 4 sec pause - focus on only taking in breathe through belly
NOTES
Intent:
- This week we are increasing overall running volume and introducing more movements than last week.
- Each AMRAP will have some time where 1 partner is resting, which should allow for recovery during the mixed movements.
- The running will be performed together and should be at a smooth, sustainable effort.
Week 2 // DAY 2
Structure & Warm-Up
Gait Run Prep Warmup Series:
Perform each movement for 25-30ft
- Knee Hug March
- Lunge to Lizard
- SL RDL to Kick
- Lateral Lunge w Jump
- Hurdle Walk Overs
- Backward Hurdle Walk Overs
- Lateral Duck Under - Forward Duck Walk
- Reverse Duck Walk
- Ankling
- Ankle to Elbow
- Butt Kicks
- High Knees
- Power Skip
+
2 sets
200m Run
200m Walk
Set 1 - Run @ slower than 5K pace
Set 2 - Run @ 5k pace or goal pace for today's conditioning
https://www.youtube.com/watch?v=WIiWBJh03ow&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=5&t=0s
Workout
Advanced/Intermediate:
6-8 sets:
Run 500m @ 5k pace/effort
Walk/Rest 1 min b/t sets
*4000m total
Beginner:
Every 4 min x 5-6 sets:
Run/Walk 2:30 at a steady pace/easy effort
*If unsure of 5k pace, choose a pace/effort that you could sustain for 20-25 minutes or around a 8-8.5/10 RPE
*If you aren't acclimated to this volume of running, be ok with cutting sets down as needed
Cool down
5 min Recovery Walk
+
Cycling Side-Side Down Dog Calf Stretch - 2 sets x 1 minute
Rest as needed
NOTES
Intent:
- This week we are building volume slightly.
- Continue to maintain the same pacing as last week for this slightly longer duration.
- If this volume is too high to be sustainable, cut down the number of sets to stop the training day before a breakdown in technique and pacing.
Week 3 // DAY 1
Structure & Warm-Up
Class Time Structure:
0-5: Briefing
5-13: Warm-Up/Setup
13-71: Metcon
71-75: Cooldown/ Clean-up
EMOM x 8:
Min 1: Run 200m
Min 2: Row 200/180m
Min 3: Ski 200/180
Min 4: 40 sec AMRAP: Inchworm + Push-Up + Air Squat
Equipment needs
- Rower or Ski Erg
- Sandbag
- 25ft section taped on ground
Substitutions:
Burpree Broad Jumps - Perform 50 reps in place with a 2ft jump and turn around
Sandbag Lunge - Barbell back Rack or DB lunge w/ similar loading
Workout
On a 58 Minute Running Clock:
For time
1000m Run
1000m Ski or Row
1000m Run
Time Cap - 18 minutes
Rest/Walk 2 minutes
At 20 min mark
For Time:
1000m Run
250ft Burpee Broad Jumps
1000m Run
Time Cap - 18 minutes
Rest/Walk 2 minutes
At 40 min mark
For Time:
1000m Run
350ft Sandbag Walking Lunge
1000m Run
Time Cap - 18 minutes
Cool down
3 sets
A1. Lunge + Quad Stretch x 30 seconds per side
A2. Single Leg Hero Pose x 30 seconds per side
A3. Standing Forward Fold x 30 seconds
Rest as needed between sets
NOTES
Intent:
- This session is focused on a higher density of running that will mimic the format of a portion of a Hyrox race.
- Each interval will have a different movement in between the runs to train how it feels to run before and after different stimuli.
- The goal is to complete each movement in under 6 minutes to finish under each time cap. If this seems unattainable for some members they should scale the overall volume of both running and the movement between to keep the intensity higher.
- If members finish before the 18 minute time cap they have earned extra rest and will still wait until the 20 or 40 minute mark before starting the next section.
- Split the class into 3 groups to start on different stations to share equipment and space as needed
Week 3 // DAY 2
Structure & Warm-Up
TTT Run Gait Prep
3 times through - 20yd each + 20 sec of hops
3x through, all barefoot
20yd straight leg shuffle
20yd A walk
20yd B walk
20 sec two leg forward to back line hops
20 sec side to side line hops
+
2 sets
200m Run
200m Walk
Set 1 - Run @ slower than 5K pace
Set 2 - Run @ 5k pace or goal pace for today's conditioning
https://www.youtube.com/watch?v=llfzaIRyY8I
Equipment needs
None
Workout
Advanced/Intermediate:
Every 3 min x 8-12 sets:
Run 400m @ 5k pace/effort
*4800m total
Beginner:
Every 3 min x 6-8 sets:
Run/Walk 2 min at a steady pace/easy effort
*If unsure of 5k pace, choose a pace/effort that you could sustain for 20-25 minutes or around a 8-8.5/10 RPE
*If you aren't acclimated to this volume of running, be ok with cutting sets down as needed
Cool down
2 sets
A1. Banded Tibialis Raise x 10-15 reps
A2. KOT Calf Raise x 10-15 reps
A3. Patrick Step Ups x 10/side
Rest as needed betweens all
NOTES
Intent:
- We are moving back to 400m repeats this week with an increase in total number of sets compared to 2 weeks ago.
- The pacing should remain the same as the previous weeks as we are still accumulating total volume.
- If needed, stay on the lower end of the set numbers to maintain good technique and consistent pacing.
Week 4 // DAY 1
Structure & Warm-Up
Class Time Structure:
0-5: Briefing
5-15: Warm-up/Set up
15-75: Metcon
75+: Cooldown/ Clean-up
EMOM x 10 - Working 45 sec on / 15 sec off
Min 1: Mountain Climbers
Min 2: Seated 90/90 Hip Swivels
Min 3: Walking Inch Worms
Min 4: Walking Lunges w/ Twist
Min 5: Run
Equipment needs
Equipment Needs:
- Ski Erg
- Sled
- Kettlebell Pair
- Sandbag
- 25ft section taped on ground
Substitutions:
Ski erg - Row
Sled - Max calorie C2 Bike @ 10;8 damper or max calorie Echo Bike
Sandbag Lunge - Barbell back Rack or DB lunge w/ similar loading
Burpree Broad Jumps - Perform reps in place with a 2ft jump and turn around
Workout
Every 6 min x 10 sets (alt. 2 sets each)
Station 1:
Run 800m
AMRAP Ski Erg Distance until 5 min mark
Station 2:
Run 800m
AMRAP Sled Push Distance until 5 min mark
Station 3:
Run 800m
AMRAP Farmer Carry Distance until 5 min mark
Station 4:
Run 800m
AMRAP Sandbag Lunges Distance until 5 min mark
Station 5:
Run 800m
AMRAP Burpee Broad Jump Distance until 5 min mark
*4 minute Time Cap on all runs, so adjust distance as needed
Cool down
Lying Diaphragmatic Breathing:
5 minutes @ 5555 tempo.
Eyes closed, breathe at a 5 sec inhale/5 sec pause/5 sec exhale/5 sec pause tempo, your goal is to get as close to 15 total cycles by the time the 5 minute mark hits. See how close you can get without looking at time so it creates a strong focus on your breathing.
NOTES
Intent:
- Today we are focusing on repeatable effort in running.
- All runs should be completed in under 4 minutes. If needed, scale the distance to do so.
- There is only a 1-minute transition between stations, so make sure members treat this as a long endurance training session.
- Run the 800m run @ target 1000m pace for Hyrox race
- Split the group to start on different stations as needed to share equipment
Week 4 // DAY 2
Structure & Warm-Up
Gait Run Prep Warmup Series:
Perform each movement for 25-30ft
- Knee Hug March
- Lunge to Lizard
- SL RDL to Kick
- Lateral Lunge w Jump
- Hurdle Walk Overs
- Backward Hurdle Walk Overs
- Lateral Duck Under - Forward Duck Walk
- Reverse Duck Walk
- Ankling
- Ankle to Elbow
- Butt Kicks
- High Knees
- Power Skip
+
2 sets
200m Run
200m Walk
Set 1 - Run @ slower than 5K pace
Set 2 - Run @ 5k pace or goal pace for today's conditioning
https://www.youtube.com/watch?v=WIiWBJh03ow&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=5&t=0s
Workout
Advanced/Intermediate:
8-10 sets:
Run 500m @ 5k pace/effort
Walk/Rest 1 min b/t sets
*5000m total
Beginner:
Every 4 min x 6-8 sets:
Run/Walk 2:30 at a steady pace/easy effort
*If unsure of 5k pace, choose a pace/effort that you could sustain for 20-25 minutes or around a 8-8.5/10 RPE
*If you aren't acclimated to this volume of running, be ok with cutting sets down as needed
Cool down
2 min Walk @ easy/nasal breathing pace
2 min Childs Pose - Focus on Deep Belly Breaths
2 min Walk @ easy/nasal breathing pace
2 min Foam Roll Legs - Focus on Deep Belly Breaths
NOTES
Intent:
- This will be our final week of volume accumulating before getting into more race specific pace work.
- Continue to maintain the same pace as the previous weeks. Hopefully, this pace is becoming more comfortable to maintain for longer durations.
- Stay on the lower end of the sets if needed to avoid technique and pacing breakdown.
Week 5 // DAY 1
Structure & Warm-Up
Class Time Structure:
0-5: Briefing
5-15: Warm-Up/Setup
15-70: Metcon
70-75: Cooldown/ Clean-up
Every 2 min x 4 sets - rotate 2x each station
Station 1:
200m Run
10/side Bodyweight Reverse Lunges
Station 2:
200m Row or Ski
10/side KB Suitcase Deadlifts
Equipment needs
Equipment Needs:
- Rower
- Ski Erg
- Sled
- Kettlebell Pair
Substitutions:
Ski erg - Stagger start half on each machine or use any bike
Sled - Bike or Box Push
Plyo Box Push -
https://youtu.be/WNNfx73ET8E
Workout
On a 55 Minute Running Clock:
From 0-7:00
1000m Steady Run @ 7/10 RPE
Time Cap - 7 minutes
- Rest 1 minute -
From 8:00-12:00
Row OR Ski @ smooth recovery effort
- Rest 1 minute -
From 13:00 - 20:00
1000m Steady run @ 7/10 RPE
Time Cap - 7 minutes
- Rest 1 minute -
21:00 - 25:00
Farmers carry OR Sled push @ steady effort
Rest 5 minutes x 2 sets
Cool down
2 sets
A1. Elevated Cat Stretch x 60 seconds
A2. Standing Thoracic Rotation + Reach x 6 per side
A3. Ostrich Walk x 30ft
A4. Down Dog Calf Stretch - foot on top of other foot x 20-30s hold
Rest as needed between sets
NOTES
Intent:
- This week we are backing off on intensity and overall volume.
- The runs today will be a good time to practice moving at a very sustainable pace to get a better idea of what each person can hold for a long duration run.
- The carry and sled push should be at a smooth, sustainable effort
- If you Row and Farmers Carry on set 1, perform Ski + Sled push on set 2 and vice versa
Week 5 // DAY 2
Structure & Warm-Up
TTT Run Gait Prep
3 times through - 20yd each + 20 sec of hops
3x through, all barefoot
20yd straight leg shuffle
20yd A walk
20yd B walk
20 sec two leg forward to back line hops
20 sec side to side line hops
+
2 sets
200m Run
200m Walk
Set 1 - Run @ slower than 5K pace
Set 2 - Run @ 5k pace or goal pace for today's conditioning
https://www.youtube.com/watch?v=llfzaIRyY8I
Equipment needs
None
Workout
Advanced/Intermediate:
2-3 sets:
Run 700m @ 5k pace/effort
Rest 1 min
Run 600m @ 5k pace/effort
Rest 1 min
Run 500m @ 5k pace/effort
Rest/Walk 4 min between sets
*5400m total
Beginner:
EMOM x 30:
Run 40 sec @ steady/consistent effort
Walk 20 sec @ brisk effort
*If unsure of 5k pace, choose a pace/effort that you could sustain for 20-25 minutes or around a 8-8.5/10 RPE
*If you aren't acclimated to this volume of running, be ok with cutting sets down as needed
Cool down
2 sets
A1. Deficit Single Leg Calf Raise x 6/side @ 22X1 tempo
A2. Back to Wall Tibialis Raise x 10-15 reps
A3. Backwards Walk or Reverse Sled Drag x 1 minute continuous
Rest as needed betweens all
NOTES
Intent:
- The advanced/intermediate session this week is focused on longer distance runs followed by a slightly longer break between sets.
- The 3 efforts should all be at the same pace with the 1 minute rest as enough time to catch your breath but not fully recover.
- The 4-minute rest should be enough to be nearly fully recovered by the next set.
- The beginner session is focused on building towards a longer sustained running effort.
- The work intervals are short, but the rest intervals are even shorter, so regulate pacing down knowing that you will be running for 20 minutes of total work time with very little rest between.
Week 6 // DAY 1
Structure & Warm-Up
Class Time Structure:
0-5: Briefing
5-15: Warm-Up/Setup
15-75: Metcon
75+: Cooldown/ Clean-up
EMOM x 8:
Min 1: Run 200m
Min 2: Row 200/180m
Min 3: Ski 200/180
Min 4: 40 sec AMRAP: Inchworm + Push-Up + Air Squat
Equipment needs
Equipment Needs:
- Rower
- Ski Erg
- Sled
- Kettlebell Pair
Substitutions:
Ski erg - Stagger start half on each machine or use any bike
Sled - Bike or Box Push
Plyo Box Push -
https://youtu.be/WNNfx73ET8E
Workout
For Time:
1000m Run
50ft Sled Pull
- Rest 1:00
1000m Run
500m Ski
- Rest 1:00
1000m Run
100ft Burpee Broad Jumps
- Rest 1:00
1000m Run
500m Row
- Rest 1:00
1000m Run
150ft Sandbag Lunge
- Rest 1:00
1000m Run
50 Wallballs
Time Cap - 65 minutes
Cool down
Tempo Box Breathing:
Laying supine with feet elevated on box or bench - for 3-4 minutes, perform a 6 sec slow/controlled exhale, 6 sec pause, 4 sec inhale, 4 sec pause - focus on only taking in breathe through belly
NOTES
Intent:
- We are Increasing the running volume again this week while introducing nearly all sessions from a Hyrox race.
- Members should find a very sustainable pace early as this will be a very long workout as we start to get closer to race week.
- If you need to stagger members to share equipment, have half the class perform the stations in the following order:
Sandbag lunge
Row
Wallballs
Ski
Sled Pull
Burpee Broad Jumps
Week 6 // DAY 2
Structure & Warm-Up
Gait Run Prep Warmup Series:
Perform each movement for 25-30ft
- Knee Hug March
- Lunge to Lizard
- SL RDL to Kick
- Lateral Lunge w Jump
- Hurdle Walk Overs
- Backward Hurdle Walk Overs
- Lateral Duck Under - Forward Duck Walk
- Reverse Duck Walk
- Ankling
- Ankle to Elbow
- Butt Kicks
- High Knees
- Power Skip
+
2 sets
200m Run
200m Walk
Set 1 - Run @ slower than 5K pace
Set 2 - Run @ 5k pace or goal pace for today's conditioning
https://www.youtube.com/watch?v=WIiWBJh03ow&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=5&t=0s
Workout
Advanced/Intermediate:
2-3 sets:
Run 750m @ 5k pace/effort
Rest 1 min
Run 650m @ 5k pace/effort
Rest 1 min
Run 550m @ 5k pace/effort
Rest/Walk 4 min
*5850m total
Beginner:
EMOM x 30:
Run 45 sec @ steady/consistent effort
Walk 15 sec @ brisk effort
*If unsure of 5k pace, choose a pace/effort that you could sustain for 20-25 minutes or around a 8-8.5/10 RPE
*If you aren't acclimated to this volume of running, be ok with cutting sets down as needed"
Cool down
5 min Recovery Walk
+
Cycling Side-Side Down Dog Calf Stretch - 2 sets x 1 minute
Rest as needeD
NOTES
Intent:
- This session is a slight volume build on last week.
- The running should still be sustainable for both versions of today's session.
Week 7 // DAY 1
Structure & Warm-Up
Class Time Structure:
0-5: Briefing
5-12: Warm-Up/Setup
12-72: Metcon
72-75: Cooldown/ Clean-up
Line Drill - 25' Each Drill
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
+
1 set @ warm up pace
400m Run
250/200m Row or Ski
10 Burpees
10 Wallballs
Equipment needs
Equipment Needs:
- Ski Erg
- Sled
- Row
- Kettlebell Pair
- Sandbag
- Medicine ball
- 25ft section taped on ground
Substitutions:
Ski - Row or see alternative order in notes to stagger class
Sled Push - 1k Standing Bike Erg, Damper 10/8 or 1200m Echo Bike
Sled Pull - 60 DB Renegade Rows - 50/35lbs (30/side)
Burpree Broad Jumps - Perform 40 reps in place with a 2ft jump and turn around
Sandbag Lunge - Barbell back Rack or DB lunge w/ similar loading
Workout
60 Minute AMRAP
800m Run
500m Ski
800m Run
100ft Sled Push
800m Run
100ft Sled Pull
800m Run
200ft Burpee Broad Jumps
800m Run
500m Row
800m Run
300ft Farmers Carry
800m Run
100ft Sandbag Lunges
800m Run
75 Wallballs
Cool down
3 sets
A1. Lunge + Quad Stretch x 30 seconds per side
A2. Single Leg Hero Pose x 30 seconds per side
A3. Standing Forward Fold x 30 seconds
Rest as needed between sets
NOTES
Intent:
- We are building volume this week and removing rest breaks to get a better feel for what a Hyrox race will be like.
- This workout encompasses all movements from a Hyrox race with a slightly reduced volume.
- If you need to stagger members to share equipment, have half the class perform the stations in the following order:
Row
Farmers Carry
Sandbag Lunges
Wallballs
Ski
Sled Push
Sled Pull
Burpee Broad Jumps
Week 7 // DAY 2
Structure & Warm-Up
TTT Run Gait Prep
3 times through - 20yd each + 20 sec of hops
3x through, all barefoot
20yd straight leg shuffle
20yd A walk
20yd B walk
20 sec two leg forward to back line hops
20 sec side to side line hops
+
2 sets
200m Run
200m Walk
Set 1 - Run @ slower than 5K pace
Set 2 - Run @ 5k pace or goal pace for today's conditioning
https://www.youtube.com/watch?v=llfzaIRyY8I
Equipment needs
None
Workout
Broken 5k Time Trial
For time:
Run 2k @ 5k target pace
rest 4 min
Run 1.5k @ 5k target pace
rest 3 min
Run 1k @ 5k target pace
rest 2 min
Run 500m @ strong effort
*Score is total time to complete NOT including the rest.
Cool down
2 sets
A1. Banded Tibialis Raise x 10-15 reps
A2. KOT Calf Raise x 10-15 reps
A3. Patrick Step Ups x 10/side
Rest as needed betweens all
NOTes
Intent:
- This is a broken 5k time trial to practice a race pace with some rest built in.
- The total volume of today's session is right at 5K, which should give everyone an idea of whether or not their target pace is sustainable for a race day.
- Try to keep each of the first 3 runs at the same pace, then push the final 500m.
- Do not come out too fast and fall off across the sets - doing so will not help figure out a pacing for race day!
Week 8 // DAY 1
Structure & Warm-Up
Class Time Structure:
0-5: Briefing
5-25: Warm-Up/Setup
25-65: Metcon
65-75: Cooldown/ Clean-up
2 Sets
:20 Line Hops Front to Back
:20 Line Hops Side to Side
10/side Front to Back Leg Swings
10/side Side to Side Leg Swings
+
2 sets;
200m Jog
200m Row or Ski
10 Burpees
200m Jog
200m Row or Ski
10 Wallballs
Rest 1-2 minutes between sets
Equipment needs
Equipment Needs:
- Ski Erg
- Row
- Medicine ball
- 25ft section taped on ground
Substitutions:
Ski - Row or stagger half the class to row first then ski
Burpree Broad Jumps - Perform 20 reps in place with a 2ft jump and turn around
Workout
2 Rounds for time
400m Run
500m Ski
400m Run
100ft Burpee broad jump
400m Run
500m Row
400m Run
30 Wall balls
Time Cap - 40 minutes
Cool down
Lying Diaphragmatic Breathing:
5 minutes @ 5555 tempo.
Eyes closed, breathe at a 5 sec inhale/5 sec pause/5 sec exhale/5 sec pause tempo, your goal is to get as close to 15 total cycles by the time the 5 minute mark hits. See how close you can get without looking at time so it creates a strong focus on your breathing.
NOTES
Intent:
- This is the final week of our progression and is meant to be a slight taper in volume.
- Although the overall volume is lower, try to have members maintain a similar pace that they plan to use during race day.`
Week 8 // DAY 2
Structure & Warm-Up
Gait Run Prep Warmup Series:
Perform each movement for 25-30ft
- Knee Hug March
- Lunge to Lizard
- SL RDL to Kick
- Lateral Lunge w Jump
- Hurdle Walk Overs
- Backward Hurdle Walk Overs
- Lateral Duck Under
- Forward Duck Walk
- Reverse Duck Walk
- Ankling
- Ankle to Elbow
- Butt Kicks
- High Knees
- Power Skip
+
2 sets
200m Run
200m Walk
Set 1 - Run @ slower than 5K pace
Set 2 - Run @ 5k pace or goal pace for today's conditioning
https://www.youtube.com/watch?v=WIiWBJh03ow&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz&index=5&t=0s
Workout
Taper Run Session
Every 2 min x 10-15 sets:
Run 200m @ smooth/sustainable effort
*Goal is steady effort throughout - no drop off, just focusing on speed/form
*Every 5th set, push the pace a bit more
*3000m total
Cool down
1-3 sets
5 Min Easy Jog
5 min Easy Cooldown Walk
*Adjust sets as needed to feel fresh and ready!
NOTes
Intent:
- This is a taper session designed to be lower in volume and intensity to aid in recovery before race day.
- Only every 5th set should be at a faster effort, which will help get the heart rate up and the body primed to move at that faster pace.
- All other sets should be smooth and sustainable (below 5k pace)