ZAPTFITNESS
1 sessions per week
Must use App app to view and log training
Program Training
Speed/Agility
A
HYROX PRIMER 1
3 ROUNDS (Start each exercise on the 30sec) Depth jumps x3 KB swing x10 Plyo push up x5 3 ROUNDS (Start each exercise on the 30sec) Drop jump x3 Sled march (1 step power) x1 MB slam x5 ROWER - 3 ROUNDS (Max power) 30s on, 30s rest max metres
Conditioning
B
HYROX 1
3 ROUNDS Ski - 1000m Run - 1km 2min rest 3 ROUNDS Assault bike - 100cal Run - 1km No rest 100 UNBROKEN WALL BALLS
A
Run
A
Bike
1 x 120:00
B
Swimming
1 x 120:00
Speed/Agility
A
HYROX PRIMER 2
3 ROUNDS Box jumps x5 Med ball slam x5 Hanging leg raise x10 3 ROUNDS Split squat jump x3ea Incline plyo push up x5 2 ROUNDS Isometric runners ankle stiffness on BB x 10sec each side
B1
Bulgarian Split Squat
6 x 12
B2
Pull-Up
3 x 5
C1
Deadlift
3 x 5
C2
Bench Press
3 x 12
D1
Goblet Squat
3 x 12
D2
Prone Machine Hamstring Curl
3 x 12
D3
Seated Row
3 x 12
E1
Weight crunch (ab machine)
15, 15, 30
E2
Seated calf raise
3 x 12
E3
Tricep Rope Pulldowns
3 x 12
F
Sled Push
4 x 12.5
A
Bike
A
Run
1 x 15000
B
Swimming
1 x 120:00
Speed/Agility
A
HYROX PRIMER 3
3 ROUNDS Pogos x5 KB swing x10 Hanging leg raise x10 3 ROUNDS Plyo push up x5 Triple response broad tuck jump x3
Conditioning
B
HYROX 2
2 ROUNDS Run - 1km Assault - 100cal 100 Wall balls 2 ROUNDS Run - 1km Burpee broad jumps - 100m 100 Wall balls 2 ROUNDS Run - 1km Lunges - 100m (30kg) 100 Wall balls AIM - Consistent on exercises, max out on run (ideally quicker than goal hyrox run pace) Try go unbroken on every wall ball
A
Bike
B
Run
@ 0:00
A1
Seated DB Shoulder Press
3 x 12
A2
Hanging leg raise (straight leg)
B1
Chin-Up
5, 5, _
B2
Incline DB Bench Press
3 x 12
C1
Tricep Rope Pulldowns
3 x 12
C2
Farmers carry
3 x 30
