Deadlift

4 x 5

Sled Pull

3 x 20

Deficit Push-Up

3 x 10

20min AMRAP @RPE 4-6 50m Farmers Walk 25 Wall Balls 50m Lunges (no weight) 25 Wall Balls after 20min are done go directly into: 20min easy Run @RPE 4-6 This whole workout should be pure sustainable Cardio. Try to keep your heart rate steady, and DON'T push too hard. This should be a durable effort with no Rest in between.

Perform a 6k Run. - This should serve as a Benchmark for your next weeks. So try to be as accurate as possible with your strategy aka don't bomb out and slow down after 4k. However, this is a benchmark, and it still hurts. RPE 9-10

Back Squat

4 x 5

Sled Push

4 x 20

Close Grip Bench Press

3 x 10

Run

1 x 10000

Hyrox Intervals @RPE 7 (intense) 300m Run 400m Ski Erg 300m Run 2min Rest 300m Run 20m Sled Push (Open Weight) 300m Run 2min Rest 300m Run 20m Sled Pull (Open Weight) 300m Run 2min Rest 300m Run 30m Burpee Broad Jump 300m Run 2min Rest 300m Run 400m Row 300m Run 2min Rest 300m Run 80m Farmers Carry 300m Run 2min Rest 300m Run 40m Weighted Lunges (Open Weight) 300m Run 2min Rest 300m Run 40 Wall Balls 300m Run