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PART 1. 10’ Easy run warmup PART 2. EMOM 60' - Minute 1: 400m Run - Minute 2: 15 Dumbbells Squats - Minute 3: 20 Cal EchoBike - Minute 4: 10 Muscle-Ups - Minute 5: Rest Cool Down 10’ Easy Run

PART 1. Warm-up (15 min): - 8min rotating between RowErg, SkiErg, BikeErg - 3 Rounds: - 10 Walking Lunges - 10 Pushups - 5 Burpees - 3min Build to Working Pace PART 2. Main Set (60 min): - 6 Rounds: - 2min RowErg (hard effort) - 2min SkiErg (hard effort) - 2min BikeErg (hard effort) - 2min Rest - 20 Wallballs - 15 Burpees - 1min Rest Objective: Build aerobic capacity while simulating the varied demands of HYROX. Focus on maintaining intensity across all modalities and executing quality movements when fatigued.

PART 1: Warm-up (8min) 2 rounds: - 8 Band Pull-aparts - 5 Pike Push-ups - 5 Push-ups PART 2: Band Strength (20-25min) 4 Rounds / rest 60s: - 10 Banded Row - 10 Banded Overhead Press - 8 Diamond Push-ups PART 3: Core & Cardio (5-8min) - EMOM 5 minutes: * 6 Burpees * Remainder: rest

PART 1: WARM-UP (8min) 3 Rounds: - 20 Jumping Jacks - 8 DB Front Squats (light) - 8 Scapular Push-Ups - 8 DB Halos (4 each direction) PART 2: STRENGTH (10min) 4 Sets: - 8 DB Front Rack Reverse Lunges (4 each leg) - 8 DB Strict Press (4 each arm) Rest 60s PART 3: METCON (8min) EMOM 8 minutes: - Minute 1: 10 DB Swings - Minute 2: 10 Burpees PART 4: FINISHER (4min) Side Plank Tabata: 20s on / 10s off (4 rounds each side) Weights (Dumbbell): - RX: M: 30-35kg, W: 20-25kg - Intermediate: M: 20-25kg, W: 15kg - Scaled: M: 15kg, W: 10kg or less

PART 1. 7’ Jog warmup 3 rounds: - 8 Kettlebell Swings - 10 Lunges PART 2. AMRAP 30' - 200m Run - 8 Dumbbell Push Press - 15m Sled Pull Cool down 5’ easy jog Notes: Balance effort between strength and cardio.