Tuesday June 16th

There is a Hyrox 7pm class posted at the bottom of the page.

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2 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips

Primer
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace

Use this to confirm machine pacing and run rhythm before "Catch Me If You Can" begins.

Conditioning
"Catch Me If You Can"
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Sum Total Time

Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run


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Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run


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Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 11:00-13:00 per set

Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10

Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.


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Workout Strategy
This is a progression of the PRVN Baseline test from Week 1, now structured for time with the emphasis squarely on the run. The 800m comes first when legs are fresh, so start strong and controlled, not all out. The machine segment follows immediately, and your legs will feel it. The goal on the Row or Echo is steady and sustainable, not a sprint, because the 400m run after is where this workout separates athletes. Holding close to 5k pace on that 400m, after the machine, is the true test of this session. The second machine piece follows, then the 200m is your full send, leave nothing in the tank. In Set 2, apply everything you learned from Set 1 and push for a faster overall time. Athletes who go out too hot on the 800m will pay dearly on the 400m. Discipline early, commitment late.


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Modifications / Adjustments
Run: Reduce distance proportionally / Bike or Row calories substituted at equivalent effort
Echo Bike: Rower at same calorie target / Ski Erg if available
Calorie Target: Scale down to 30/22 or 20/15 based on engine and training age
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7PM HYROX CLASS
Weekly hyrox warm up
2 Rounds
200m Easy Run
10 Air Squats
10 Walking Lunges
10 PVC Pass Throughs
10 Band Pull Aparts
10 Push ups

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Strength: Every 2:00 x 5 Rounds
10 Barbell front rack Reverse Lunges (or db front rack) (5/leg), Pick a heavy weight but one you can go unbroken
14 Gorilla Rows (7 each arm)

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Workout
18 Minute AMRAP
400m Run
25m Sled Push
15 Burpee Broad Jumps
25m Sled Push

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Sled should be very movable. Don't go out too fast, Pick a pace that lets you move the entire time
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