❓ **What are Levels?** Levels are a staple component of our training programs. We use them to tailor every program to your abilities so you have a challenging, consistent target. Level 3 (or 4 when included) is our most challenging level the one at which we write all of the workouts initially. From there, levels 2 and 1 and linearly adjusted to reduce volume, load or difficulty so that all individuals can be met with a similar intensity for the day.

How do I know my Hyrox running pace? For most people, it is going to be around their 10K-Half Marathon pace. It is going to be 8km of running in a Hyrox and a large portion of the running is going to be with aerobic and muscular fatigue.

Can I do the AM and PM Sessions all at once? Absolutely! We understand that not everyone has the flexibility to fit in two sessions during the day. Both sessions can be stacked on each other!

Why would we strength train for a Hyrox event? Hyrox is predominantly testing endurance capacity, but developing specific strength allows for higher power output and increased resiliency. The Hyrox race is very demanding on the body, which is why we find it necessary to keep specific strength to mitigate injury risk.

Is there a running progression in this program? Yes! We are heavily focused on building running capacity in different domains, with our main focus on becoming comfortable at goal race pace. Our progression is focused on producing repeated output at target rae pace while minimizing recovery. We also incorporate speed work, hill strides, and tempo runs to make sure that we are tapping into different paces and energy systems.

How do I know my Hyrox running pace? For most people, it is going to be around their 10K-Half Marathon pace. It is going to be 8km of running in a Hyrox and a large portion of the running is going to be with aerobic and muscular fatigue.

**Level 3** On a 30:00 running clock: 0:00-8:00: 8:00 Alternating EMOM Min 1: 20/16 Calorie Ski Min 2: 15 Burpees Rest until 10:00, then: On The 10:00: 8:00 Alternating EMOM Min 1: 20/16 Calorie Row Min 2: 8/side Double Kettlebell Reverse Lunge, 2x53/35LB Rest until 20:00, then: On The 20:00: 8:00 Alternating EMOM Min 1: 200m Run Min 2: 20 Wall Balls, 20/14LB, 10/9' Target ------------------------------------------------------------------------ **Level 2** On a 30:00 running clock: 0:00-8:00: 8:00 Alternating EMOM Min 1: 15/12 Calorie Ski Min 2: 12 Burpees Rest until 10:00, then: On The 10:00: 8:00 Alternating EMOM Min 1: 15/12 Calorie Row Min 2: 8/side Double Kettlebell Reverse Lunge, 2x53/35LB Rest until 20:00, then: On The 20:00: 8:00 Alternating EMOM Min 1: 200m Run Min 2: 15 Wall Balls, 20/14LB, 10/9' Target ------------------------------------------------------------------------ **Level 1** On a 30:00 running clock: 0:00-8:00: 8:00 Alternating EMOM Min 1: 12/9 Calorie Ski Min 2 - 10 Burpees Rest until 10:00, then: On The 10:00: 8:00 Alternating EMOM Min 1: 12/9 Calorie Row Min 2: 6/side Double Kettlebell Reverse Lunge, 2x35/26LB Rest until 20:00, then: On The 20:00: 8:00 Alternating EMOM Min 1: 150m Run Min 2: 10 Wall Balls, 20/14LB, 10/9' Target

**Level 3** 4 Rounds: 20sec Bar Dead Hang 40sec Double Kettlebell Farmer's Hold, 2x70/53LB --------------------------------------------------------- **Level 2** 4 Rounds: 2 sets. Rest 2:00 between sets. 2 Rounds: 20sec Bar Dead Hang 40sec Double Kettlebell Farmer's Hold, 2x53/35LB --------------------------------------------------------- **Level 1** 4 Rounds: 2 sets. Rest 2:00 between sets. 2 Rounds: 15sec Bar Dead Hang 30sec Double Kettlebell Farmer's Hold, 2x53/35LB 15sec Rest

Warm Up: 10:00 Easy Run + Dynamic stretching and preparation + Primer: 400m @ 5K Pace 200m Easy Jog 200m @ Mile Pace + rest 5:00 before beginning time trial - + Main Set (5000m) 5000m Time Trial Notes: Please utilize a track if at all possible for this test so we can have a standardized and repeatable time trial. This will be 12.5 laps around a 400m track. Log Total time, average pace, and average Heart Rate!

💪 1. Strict Weighted Pull-ups First, Over 3-5 jumps, Build To A Heavy 3 rep Weighted Pull-up *note: you may use a dumbbell, vest, or a weight belt with weights strung through the chain. Be sure to log your results somewhere we can re-visit at the end of the program! then, Strict Pull-ups (bodyweight) 3 x AMRAP w/ 2:00 Rest In Between Sets *AMRAP = as many reps as possible. Aim to stay 1-2 reps from failure, however to preserve technique

Dumbbell Bench Press 3 x 20

Barbell Box Squat (right below parallel) 5 x 5 Load Goal: 65-80% Of 1RM

Bulgarian Split Squat 4 x 8/side *You can either use dumbbells or a barbell to load this movement

Core Finisher Russian Twists 8 Rounds: 15sec ON 15ec OFF *You can either use a plate, dumbbell, or medicine ball.

**Level 3** For Time: 50 Wall Balls, 20/14lbs, 10/9’ target 50m Burpee Broad Jumps 100m Kettlebell Farmer's Carry, 2x70/53lbs 2000m Run @ 80% Effort 100m Kettlebell Farmer's Carry 50m Burpee Broad Jumps 50 Wall Balls *Push the stations. Use the run as a reset! --------------------------------------------------------------------- **Level 2** For Time: 40 Wall Balls, 20/14lbs, 10/9’ target 40m Burpee Broad Jumps 100m Kettlebell Farmer's Carry, 2x53/35lbs 2000m Run @80% Effort 100m Kettlebell Farmer's Carry 40m Burpee Broad Jumps 40 Wall Balls *Push the stations. Use the run as a reset! ------------------------------------------------------------------ **Level 1** For Time: 30 Wall Balls, 20/14lbs, 10/9’ target 30m Burpee Broad Jumps 100m Kettlebell Farmer's Carry, 2x53/35lbs 2000m Run @80% Effort 100m Kettlebell Farmer's Carry 30m Burpee Broad Jumps 30 Wall Balls *Push the stations. Use the run as a reset!