PARADOX performance
1 sessions per week
Must use App app to view and log training
Program Training
Warm-Up (6-min EMOM)
A
Min 1: Jump Rope Min 2: 10 Air Squats + 5 Scap Push-Ups Min 3: 10 Banded Pull-Aparts + 5 Inchworms
B
Hang Clean
5 x 3 @ 6, 6, 6, 7, 7
C
Front Squat
4 x 6 @ 7
Accessory Push Superset (4 Rounds)
D
Accessory Push Superset (4 Rounds) DB Arnold Press x10 @ RPE 7 Incline DB Bench Press x10 @ RPE 7–8 Alt: Banded Presses or Floor Press
HYROX Functional EMOM – 12 Minutes
E
Min 1: 12 Wall Balls (Alt: DB Thrusters) Min 2: 10 Burpee Broad Jumps Min 3: Rest
Warm-Up
A
3 Rounds: 10 Banded Rows 15 Jumping Jacks 10 Banded Face Pulls
B1
Bent Over DB Row
4 x 10 @ 8
B2
Cable Facepull
4 x 12 @ 7
C1
Alternating DB Hammer Curl
4 x 12 @ 8, 8, 9, 9
C2
Seated Incline DB Curls
4 x 10 @ 8, 8, 9, 9
Cardio Conditioning
D
3 Rounds 500m Row (Alt: 400m Run or 30 Cal Bike) 15 KB Swings (Alt: DB Swings) 10 Box Jump Overs
Mobility Circuit (2–3 Rounds)
A
Banded Shoulder Dislocates x10 Spiderman push ups x10/side Couch Stretch x30s/leg Cat/Cow x10 Foam roll glutes, lats, quads
Zone 2 Cardio
B
30–45 min walk, bike, ruck, or jog @ 60–70% HR (conversation pace)
Core Circuit (3 Rounds)
C
Hollow Hold x20s DB Side Bends x15/side Cable Rotations x10/side (Alt: Banded)
Warm-Up
A
PVC Overhead Squat x10 Duck Walks x20 steps Band Good Mornings x20
B
Snatch Grip Deadlift
4 x 4 @ 7
C
Overhead Squat w/ PVC
3 x 5 @ 6, 7, 7
Accessory Lower Circuit (3–4 Rounds)
D
DB Walking Lunges x20 steps DB RDL x10 Cable Kickbacks x12/leg (Alt: Glute Bridges)
HYROX Ladder (10–1)
E
Wall Balls (Alt: DB Thrusters) Burpees Over Rower (Alt: Burpee + 1 Broad Jump)
Warm-Up
A
500m Row 10 Inchworms 20 Glute Bridges 5 World’s Greatest Stretch/side
Functional Conditioning Circuit (2–3 Rounds)
B
1000m Row (or 800m Run) 20 Box Step Overs w/ DBs 25 Wall Balls 20 DB Thrusters 200m Farmer Carry 15 Burpees Goal: Maintain pace, push transitions, log time
Full Body Giant Set (4 Rounds)
A
Incline DB Bench x12 Lat Pulldown x12 (Alt: Band Pulldown) DB Front Raise x15 Walking Lunge w/ Twist x20 steps @ RPE 8–9 (Pump city, clean form)
Finisher – 5 Min AMRAP
B
10 Jumping Lunges 8 DB Snatches (Alt: Single-arm Clean & Press) 6 V-Ups
