12 Week Program split into 3 x 4 week blocks
FeaturesPrep
A
Upper Body Prep
3 min ski @ easy pace 2 rounds 15-20s Dynamic dead hang 5/5 Side lying cars 2 sets 6-8 Plyo push ups 5/5 SA TRX Row
B
Semi Supinated Chin Ups
4 x 6
C
DB Push Press
4 x 8
D1
Machine Chest Press
3 x 12
D2
Pendlay Row
3 x 12
E1
DB Lateral Raise
3 x 15
E2
DB High Pull
3 x 8
Prep
A
Full Body/T-Bar DL Prep
3 min row @ easy pace 2 rounds 15-20s Dead hang 10/10 Kneeling Hip 2 Hamstring 2 sets (Empty Trap Bar) 5 Trap bar jumps 5 bent over trap bar rows 10 Shoulder taps
B
Deadlift
4 x 8
C
Double KB Front Squat
3 x 12
D
Backward Sled Drag
3 x 1:30
E1
Calf Raise
3 x 15
E2
Cable rotation
3 x 10
A
Rowing
1 x 1000
B
Rowing
8 x 500
Prep
A
Upper Body Volume Prep
3 Min row @ easy into... 2 Min Tabata row (20s @ mod>hard, 10s rest) 2 rounds 20s Dynamic dead hang 5/5 Side lying shoulder cars 2 sets 5 Scap pulls 10m Bear crawl @ slow/smooth pace
B1
Bent Over Row
3 x 6
B2
Chin-Up
3 x 12
B3
Chest supported DB T-Raise
3 x 25
C1
DB Bench Press
3 x 6
C2
Push-Up
3 x 12
C3
Cable Fly's
3 x 25
D1
Alternating ISO Hammer Curl
2 x 20
D2
Dips
2 x 8
Prep
A
Full Body/Squat Prep
3 min row @ easy pace 2 rounds 15-20s Dead hang 10 Mountain climber + rotation 2 sets (Empty BB) 5 Prone swimmers 5 Good mornings 5 Squats 5 GM 2 SQ
B
Bulgarian Split Squat 1 1/4
4 x 6
C
Leg Press
3 x 12
D
45 Degree Hip Extension
3 x 15
E1
Hanging Knee Raise
3 x 10
E2
Pallof press
3 x 10
A
Run
1 x 10000
Circuit
A
3 rounds (1 min on each) Cossack squats Child pose Roll into adductor Scorpions
Hyrox Athlete
Verified Athlete""