Tuesday June 9th

7pm Hyrox class starts tonight. workout is at the bottom

General Warm-Up
500m Row
10 x 90/90 Get-Ups
10 Alternating Bird-Dogs with 3 sec Pause at extension
5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat
10/10 Foot Elevated Single Leg Glute Bridge
:20/:20 Foot Elevated Single Leg Glute Bridge Hold

Specific Prep
2 x
10 Barbell Good Mornings
:20 Behind the Neck Elbow Punch Throughs
5 Kang Squats
5 Front Squats
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Build to front sqauat working weight
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Put Working Weights on the Bar

Strength: Front Squat

Every 3:00 x 5 Sets:
Set 1: 8 Reps @ 60%
Set 2: 7 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 5 Reps @ 75%
Set 5: 4 Reps @ 80%

All percentages based on 1RM Front Squat.

This is a volume and muscular endurance based session. The structure climbs in load while the reps drop, with the goal of finishing at a moderate heavy 4 that still moves well. These sets should never feel grindy; elbows stay high, torso stays tall, and every rep should ascend with speed and intent. Athletes who lose their front rack or slow on the way up need to address position before adding load in the next set.

Modifications:
Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE
Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.

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Conditioning

"Golden Boot"
For Reps:
15:00 AMRAP
1000m Row
36 Wall Balls
30 Med-Ball Box Step-Overs
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
- Max Rep Wall Balls

Score = Total Reps (1000m Row = 100 Reps)
Wall Ball Target: 10/9ft
Box Height: 24/20in
Med-Ball: 20/14lb, 9/6kg

Level 2:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 20/14lb, 9/6kg

Level 1:
15:00 AMRAP
750m Row
24 Wall Balls
20 Med-Ball Box Step-Overs
20 Wall Balls
16 Med-Ball Box Step-Overs
16 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Med-Ball: 14/10lb, 6/4kg
Box Height: 20in for all

Masters 55+:
15:00 AMRAP
1000m Row
30 Wall Balls
24 Med-Ball Box Step-Overs
24 Wall Balls
18 Med-Ball Box Step-Overs
18 Wall Balls
12 Med-Ball Box Step-Overs
- Max Rep Wall Balls
Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg
Box Height: 20in

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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 295-315 Reps / 40+ Wall Balls in remaining time
Stimulus: Leg Stamina / Muscular Endurance
RPE: 7.5/10

Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.
Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.

Workout Strategy
"Golden Boot" is a leg stamina workout that rewards patience and punishes early aggression. The 1000m Row is not a sprint; it is a controlled aerobic effort that sets the tone for everything that follows. Athletes who push the row past their threshold will arrive at the Wall Balls already in oxygen debt, and the descending ladder will become a grind from the first set. Target a pace that feels sustainable at a 7 out of 10 effort, and arrive at the Wall Balls breathing hard but in control. On the Wall Balls, sets of 10-12 are a strong approach for the 36-rep round, with short breaks between sets rather than long rest periods. The Med-Ball Box Step-Overs are a chance to recover; find a rhythm, breathe deliberately, and let the legs reset before the next Wall Ball set. As the reps drop in each round of the ladder, the pace can pick up slightly, but the focus should remain on smooth, consistent movement rather than sprint intervals. The max rep Wall Ball push at the end is the score separator; athletes who arrive there with energy will put up 40-50 reps, and those who blew their legs out early will struggle to hit 20. Trust the pacing strategy and let the finish be the effort.

Modifications / Adjustments
Wall Balls: Reduce load before reducing reps / Lower target height to 9/8ft as the next adjustment
Med-Ball Box Step-Overs: Reduce box height to 20/18in as first adjustment / Remove the med-ball and use bodyweight step-overs
Row: Reduce to 750m before substituting alternative machine / Ski Erg at equivalent distance / 800m Run or 2000m Bike Erg as substitute for Row
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Hyrox 7pm workout
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Warm up- together
this will be the weekly warm up
TRAIN HARDER HYROX STANDARD WARM-UP
(8-10 Minutes)
2 Rounds
200m Easy Run
10 Air Squats
10 Walking Lunges
10 PVC Pass Throughs
10 Band Pull Aparts
5 burpees

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we will go over back squat technique and db presses and warm up to your weight then


Strength: 4 Rounds every 3:00 superset
6-10 Back Squats (depending on experience) working on technique and not going over 50 percent of 1 rep max
10 DoubleDB Strict Press

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primer before workout
200m Run Building Pace

10 Wall Balls

10 Cal Row

Conditioning:
16 Minute AMRAP
15 Cal Row
15 Wall Balls
400m Run

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