Workouts de la setmana
2/2 – 8/2
HYBRID
STRENGTH
5 sets
6 Barbell Strict Press
12 Goblet Narrow Squat
ENDURANCE
In 14 min – Ladder of 3
6 Single Arm Db Push Press (3/3)
6 Box Jump Step Down
*20 Double Unders after each round
CrossFit
STRENGTH
Back Squat
4 x 2.2.2
METCON
In 8 min
21-15-9
Front Squat
Burpees over the Bar
Amrap Strict / Kipping Handstand Push Ups
score: total reps
HYBRID ENDURANCE
MUSCULAR ENDURANCE
Every 2 min x 16 min
A 10-12 Bent Over Row + 30-40m Sled Push
B Run (easy pace)
Every 2 min x 16 min
A 16 Dual KB Alt . Lunges + 15-20 Weighted Crunch
B Bike-erg (easy pace)
AEROBIC ENDURANCE
15 Amrap
1000 mt Bike-erg
20 Air Squat
30 Mountain Climber
Target: Zone 2
HYBRID STRENGTH
LOWER BODY
A. In 25 min
Back Squat 10-8-6-(6) RIR 2
+
In the remaining time
6-8 Half Kneeling KB Halo x side
10-12 Reverse Nordic Curl
Target: 3 Quality Rounds
B. In 15 min
3 x 8 B-Stance Hip Thrust x side
+
in the remaining time
8-10 DB Ipsilateral Step Down
10-15 Medball Hamstrig Curl
Target: 3-4 rounds for quality
C. 7-8 min Amrap IGYG
10 Heels Elevated Cyclist Squat
10-15 Russian Swing
HYBRID
STRENGTH
15 min Emon
Min 1: 4-8 Strict Pull Up / Australian
Min 2: 14 Gorilla Row
Min 3: Rest
+
8 min Emom
Min 1: 10-12 Standing Curl
Min 2: Forearm Plank
ENDURANCE
In 10 min – T2
100/80 Cals Erg
Amrap Single Arm DB Devil Press 22.5/15 kg
CrossFit
STRENGTH
12 minute EMOM
Min 1: 2/6 Bar Muscle
Min 2: 30-45-sec Front Leaning Rest
Min 3: Rest
METCON
20 minute AMRAP – T2
16 Box Jump Overs 50/60 cm
20 Dumbbell Power Snatch 22.5/15 kg
24 Calorie Row
HYBRID ENDURANCE
POWER ENDURANCE
Every 10 min x 30
0-8′
1500m Row (Splits 250m)
Max mt Sled Pull (moderate weight)
10-8′
3000m Bike Erg (Splits 500m)
Max Alt Hang DB Snatch
20-28′
1500m Ski Erg
Max Box Jump Over
Target: Zone 3
8 min Amrap – Switch every 2 R of B
A: Max meters Heavy Carry
B: 9 cals – 6 Loaded Beast Push Ups
HYBRID STRENGTH
LOWER BODY
A. In 25 min
Back Squat 10-8-6-(6) RIR 2
+
In the remaining time
6-8 Half Kneeling KB Halo x side
10-12 Reverse Nordic Curl
Target: 3 Quality Rounds
B. In 15 min
3 x 8 B-Stance Hip Thrust x side
+
in the remaining time
8-10 DB Ipsilateral Step Down
10-15 Medball Hamstrig Curl
Target: 3-4 rounds for quality
C. 7-8 min Amrap IGYG
10 Heels Elevated Cyclist Squat
10-15 Russian Swing
HYBRID
STRENGTH
Barbell Deadlift
+
3 x 6 Bridge Walk Out
ENDURANCE
3 Rounds – T2
60 Db Deadlift
50/40 cals
40 Sit Up
Cap time 25 min
CrossFit
STRENGTH
In 12 min
Find 1 Heavy rep of Clean and Jerk
METCON
12 min Amrap
Amrap, add 1 rep eery round
5 Deadlift
3 Hang Power Cleans 60-45 kg
1 Shoulder-to-overhead
*30 Double Unders every 90 sec
*performance 70/50 kg
HYBRID ENDURANCE
INTERVALS
Every 90 sec x 9
A. 5 Press + 5 Push Press
B. 20 Lateral Med-Ball Pass 10/10
C. 1 min Forearm Plank
+
6 Rounds x 3 min On 1 min Off
#1: Amrap
9 DB Deadlift
7 DB Hang Clean
5 DB SH2OH
#2: Max Cal Erg (Hard pace)
Goal: same rounds / cals each round
Target: Zone 3-4
+
Erg conditioning 1 min On x 30 sec Off x 4
HYBRID STRENGTH
UPPER BODY
In 25 min
Barbell Incline Bench Press 12-10-8 RIR 2
+
In the remaining time
8-10 Single Arm Bent Over Row
30-40 sec Hanging L-Sit Hold
Target: 3 Quality Rounds
+
In 15 min
4 Rounds
8 Seated Dumbbell Triceps Extesion
8-10 Strict Pull Up
12-15 DB Seated Rear Delt Fly
+
Tabata
Tall Plank Shoulder Tap
HYBRID
STRENGTH
4 Sets
8-10 Dual Back Squat
6-10 Floor Press
ENDURANCE
40 Single Arm Reverse Lunge
40 Hands Off Push Up
40 Cal Erg
30 Single Arm Reverse Lunge
30 Hands Off Push Up
30 Cal Erg
20 Single Arm Reverse Lunge
20 Hands Off Push Up
20 Cal Erg
Time cap 20 min
CrossFit
STRENGTH
10 min Amrap For Quality
40 mt Heavy Farmer Carry
10 Push Ups + 15 Sit Up after ach round
METCON
35 Amrap
500 mt Row / 100m Bike
10 Kipping T2B*
500 mt Row / 100m Bike
10 C2B*
*add 5 reps every Round
HYBRID ENDURANCE
SPRINT
20 min Emom
Min 1: 18 Wall Ball
Min 2: 12-15 Slam Ball
Min 3: 200m Ski / Row Sprint Build Up
Min 4: rest
+
Every 90 sec x 9
30 sec Max Erg Sprint
Switch Erg every 3 rnd
+
9 min Emom For Quality
Min 1: 10 Bicep Curl + 10 Upright Row
Min 2: 20 Slow Cyclist Crunch
Min 3: Easy Erg / Run
HYBRID STRENGTH
UPPER BODY
In 25 min
Barbell Incline Bench Press 12-10-8 RIR 2
+
In the remaining time
8-10 Single Arm Bent Over Row
30-40 sec Hanging L-Sit Hold
Target: 3 Quality Rounds
+
In 15 min
4 Rounds
8 Seated Dumbbell Triceps Extesion
8-10 Strict Pull Up
12-15 DB Seated Rear Delt Fly
+
Tabata
Tall Plank Shoulder Tap
HYBRID
STRENGTH
8 min Emom
6-8 Curl to Arnold Press
12 Db Lateral raise
8 min Emom
8-10 Single Leg Glute Bridge
10-15 Lying Glute Kick x side
ENDURANCE
12 min for Quality
10 Cal erg
20 Russian Swing
30 Mountain Climbers
CrossFit
STRENGTH
4-6 set climbing
1 Muscle Snatch + 3 Overhead Squat, 32×1
METCON
Min 1: 1 Power Snatch + 2 OH Squat*
Min 2: 10 V-Ups
Min 3: 15 Wall Ball
*built a heavy rep of this complex
HYBRID ENDURANCE
FOR QUALITY
12 min Amrap
A: Max m Run
B:20 mt arm only Sled Pull
Switch every round
rest 2′
12 min Amrap
A: Max m Row
B: 20 Alt. DB Devil Press
Switch every round
rest 2′
12 min Amrap
A: Max m Bike
B: 20 DB Step up over
Switch every round
HYBRID STRENGTH
TOTAL BODY
In 20 min
Barbell Romanian Deadlift 4 x 10 30×1
+
In the remainingTime
10-15 Upright Row with empry bar
30 sec Star Plank each side
In 20 min
High Incline Neutral Shoulder Press 3 x 8-10
+
in the remaining time
12 Bayesian Bicep Curl + Max*
10-15 Kneeling Banded Crunch
Target 3 Rounds
*Serie descenciente: 12 con un peso + maximas con menos peso (30%menos)
HYBRID
HYBRID
Every 3 min x 36 min alternating
A. 500 mt Row
B. 35 Slam Ball
C. 500 mt Run
D. 40-50 Ring Row
CROSSFIT
METCON
2 Rounds for Time – T3
1000 mt Run together
80 Burpees
60 Box Jump Over
40 Synchro Toes to Bar
20 Deadlift 100/70 Kg
HYBRID ENDURANCE
GAME DAY
In 15 min
In Team Of 3-4
Finde 5 Heavy reps of Floor Press
5 min rest
Amrap 12 min YGYG
30 Box Jump Over
30 Burpees to Plate
30 Synchro Sit Up
5 min rest
Amrap 15 min
5 min max mt Run
5 min max mt bike
5 min max Ski
rotate very 5 min
HYROX SPECIFIC
Running Drills
Sled Technique + Practice
ENDURANCE
In 25 minutes, complete:
1000 m Row
40 m Burpee Broad Jump
1000 m Run on Curved Treadmill
40 m Sled Push
1000 m Erg
40 m Walking Lunges
With the remaining time:
Max meters on the Bike (Curved Treadmill)
While your partner holds two kettlebells
Every time one of the kettlebells touches the ground perform 15 Shyncro Air Squat
HYROX
STRENGTH
4 sets
10 Single Arm Dumbbell Row x side
10 Reverse Lunges x side
10 Partner Reverse Sit Up
ENDURANCE
20 min 40 sec On 20 sec Off
1. Wall Ball
2. Row
3. D-Ball Clean o Dumbbell
4. Box Jump
5. Rest
*Score is Total Cals and reps