The Program is for the everyday athlete who works a full time job, needs more structure to their week, and doesn’t want to spend countless hours in the gym. This is not a comp program or one that is designed for specific athletes. Anyone can do these workouts with grit and a mental capacity to push through. A simple approach that takes 30-60 minutes of effort a day, conditioning the mind, the body, and spirit.
3 rounds of: 10 banded pull aparts 15 Air squats 20 Shoulder taps each side 1 minute of rowing
On a running clock row 200 calories. Every 3 minutes alternating between the 3 movements: 1.) 10 DB snatches (5 each arm). 2.) 15 Goblet squats (Holding 1 DB) 3.) 10 DB push press If no rower use a Bike Erg, Ski Erg, or Assault Bike/Assault Runner. The weight should be somewhat heavier for the snatches and moderate for the squats and push press. You will get the feel for the flow after a few rounds of fatigue builds and start seeing your average calories on each transition.
3 Way DB Bench Press
5 x 8
5 Rounds for time: 12 Power cleans 95lbs/135lbs 9 Box Jumps 20"/24" 6 HSPU If you don't have HSPU complete pike push-ups or standard push-ups/hand release push-ups. If you are unable to complete power cleans with a barbell use a pair of dumbbells or a pair of kettlebells.
10-8-6-4-2 down the ladder prep: Hand release push ups Box jumps DB push press 1 minute any machine (bike/row/ski/run)
5, 5, 4, 4, 3, 3, 2, 1
3 x 5:00 Minute AMRAPS 8 Wall balls 14lbs/20lbs 4 Toes to bar (If you can't do TTB, then do knees to elbows) 2 Burpees Your score is your total rounds **Rest 2 minutes between AMRAPS**
Hyrox Warm-Up 1
3 rounds of: 10 wall balls 10 burpee broad jumps 5 inchworms 1 minute of rowing
For time: Double KB Clean & Press: 12-10-8-6-4 Running calories: 24-20-16-12-8 If you are uncomfortable using dual KBs, use a single one and complete the reps prescribed per arm, or DB's. Running can be scaled to: Assault bike cals, rowing cals, or ski erg cals.
3 rounds of: 20ft bear crawl 5 Inchworms 5 Pull-ups (banded if needed)
10 minute AMRAP: 5 KB Swings 10 KB Sumo deadlifts 3 Burpees over the kettlebells
10 Minute AMRAP: 1,2,3,4,5,6,7,8,9,10... Calories on rower Renegade rows (each arm) [1 cal row, 1 renegade row each arm +1 rep each round]
Alternating DB Hammer Curl
Supine DB Tricep Press
Certified ISSA Personal Trainer and Strength & Conditioning Coach. My background primarily focuses on functional strength training, CrossFit, Hyrox and bodybuilding.
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