Solomon Adams Fitness
4 sessions per week
Must use App app to view and log training
Team Training
A
Walking Lunges
Circuit
B
Max Distance Time Trial: Beginner - 10 minutes Intermediate - 20 minutes Advanced - 30 minutes Slight leg fatigue from the lunges is good. Try to find a steady pace and hold for the whole time. If you scale and do a shorter time but feel good at the end, feel free to move up a division.
A
Bench Press
B
Burpee Broad Jump
Circuit
C
4 x AMRAP4: R1) 500m Row + Max Farmers Carry distance @HYROX weight R2) 500m Ski + Max distance walking lunges @HYROX weight R3) 500m Row + Max Farmers Carry distance @HYROX weight R4) 500m Ski + Max distance walking lunges @HYROX weight REST 2 Minutes between rounds Goal is to get the same scores in r1 and r3 and in r2 and r4.
A
Sled Push
B
1-Arm DB Row
Circuit
C
AMRAP20: 400m Run 20 Wall Balls @HYROX Weight 400m Run 20m Sled Push @HYROX Weight 400m Run 20m Walking Lunges @HYROX Weight Score is total reps across the 20 minutes.
Circuit
A
Long Mixed Modal 2 Options: 1 with running, 1 without Option 1: EMOM for 32-40 minutes: 1) Max distance row 2) Max distance ski 3) Max distance bike 4) Rest Option 2: EMOM for 32-40 minutes: 1) Max distance row 2) Max distance ski 3) Max distance run 4) Rest ------------------------------------------------------ Set a cruisy pace and make your way through. Try to keep moving with minimal rest outside the minute given
When you join a team you’re getting more than programming, you’re joining an online community.
HYROX SYDNEY
HYROX SYDNEY
HYROX SYDNEY
