Tuesday June 30th

HYROX WORKOUT AT 7pm. that workout is below
General Warm-Up
2:00 Cardio Choice (Bike preferred)
10 Banded Pull Aparts
5 Inchworm to Push-Up
10 Plank Shoulder Tapbs
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
8 Empty Barbell Strict Press
5 Kip Swings or Jumping Pull-Up Practice

Specific Prep
3 Sets, Building to Working Loads
5 Strict Press
3-5 Strict Pull-Ups (add load progressively)

Strength: Strict Press + Weighted Strict Pull-Ups
10:00 EMOM
Minute 1: 8 Strict Press
Minute 2: 3-5 Weighted Strict Pull-Ups

Strict Press working at 100-105% of 3x10 test set load. Weighted strict pull-ups at a heavy load athletes can complete unbroken for 3-5 reps across all five sets; full dead hang at the bottom, chin over bar at the top, no kipping.
*For athletes who cannot meet the 3-5 pull-up standard, use unloaded strict pull-ups, add appropriate band tension, or sub 3-5 jumping pull-ups with a controlled :02-:03 eccentric on the descent.

Modifications:
Level 1: Strict Press @ 6/10 RPE across or adjust to Dumbbell Strict Press to maintain quality positions; substitute jumping pull-ups with a slow eccentric or use band-assisted strict pull-ups matched to a load that allows 3-5 unbroken reps.

Hotel Gym / Travel: Dumbbell strict press for the pressing minute and hold a dumbbell between the legs for strict pull-ups in the gym. If no pull-up bar available, sub heavy bent over dumbbell rows or Renegade Rows.
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Conditioning
"Nightcrawler"
For Time:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest 1:00 after Set 1, :50 after Set 2, :40 after Set 3, :30 after Set 4, going into set 5.
Time Cap: 14:00
Dumbbells: 2x 50/35lb (22.5/16kg) or Kettlebells: 2x 53/35lb (24/16kg)
Bike: Echo / Bike Erg / Assault (same calories across)

Level 2:
5 Sets
12/9 Calorie Bike
16 AbMat Sit-Ups
8 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)

Level 1:
5 Sets
10/7 Calorie Bike
12 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Dual Rack Carry
Rest same descending intervals.
Dumbbells: 2x 25/15lb (12/7kg) or Kettlebells: 2x 26/18lb (12/8kg)

Masters 55+:
5 Sets
12/9 Calorie Bike
14 AbMat Sit-Ups
6 Dual DB/KB Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 35/25lb (16/11kg) or Kettlebells: 2x 35/26lb (16/12kg)

Hotel Gym / Travel:
5 Sets
:40/:35 Bike or :50 Run
16 AbMat Sit-Ups or V-Ups
8 Dual Dumbbell Hang Clean and Jerk
25/25ft (7.5/7.5m) Mixed Rack + Overhead Carry
Rest same descending intervals.
Dumbbells: 2x 50/35lb (22.5/16kg) or heaviest available

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 1:15-1:45 per set, 9:00-12:00 running time
Stimulus: Grip, Midline, and Quad Stamina
RPE: 8/10

Primary Objective: Unbroken movements across all five sets on the sit-ups, hang clean and jerk, and carry.

Secondary Objective: Bike completed in sub-:40 every set, using it as a hard opener that still allows for composure into the floor work.

Workout Strategy

This workout is built around the descending rest and what that does to your ability to recover as the sets go on. The first set has a full minute to recover; the last set has nothing. That means the athletes who sprint set one are going to feel set five in a serious way, and the athletes who pace intelligently are going to find the later sets very manageable. Get on the bike and push it, but target sub-:40 and not an all-out sprint. Move straight to the AbMat sit-ups; 16 reps is a short set and should be unbroken from start to finish every round. Stand up and get into the hang clean and jerk. The key here is the hinge, load the hips back before every pull, drive through a strong hip extension, and punch the dumbbells or kettlebells overhead to a locked-out finish. Do not rush the catch. Pick up both implements for the carry, one in the rack and one overhead, brace the midline hard before you take the first step, and walk with control. The mixed carry demands shoulder stability and core tension simultaneously, and if either breaks down it will cost time and energy. Use the rest intervals to breathe and reset, not to stand around. Set one, take the full minute. Set four, :30 is enough if you paced well. Set five, you go straight into the next round the moment rest ends, so make sure the second-to-last round ends with something left in the tank.

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HYROX 7PM
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Warm up-
400m Run
20 banded pass throughs
20 Band pull aparts
10/10 wgs

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3 Rounds
7 Cal row
7 Deadlifts building weight
7 double db push press, building
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Strength- Every 2:00x5

8 Deadlifts
12 DB Push Press

Moderate loading.

Conditioning
18 Minute AMRAP
400m Run
15 Cal Row (no more than 1:15
200Ft Farmers Carry
10 Burpees

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