Jamie-lee
General Fitness6 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Hyrox Workout #1
Warm up, then: As quickly as possible complete: - 500m Run - x40 Burpees (Chest to floor, then jump and clap) - 500m Run - x40 Push-ups (Chest to the floor and full arm extension) - 500m Run - x40 Sit ups - 500m Run - x40 Air squats (Full range of motions, hips below parallel) - 500m Run - x40 Mountain climbers (Left and right = 1rep) Record your time as your score. In the comment section, record any additional details on how you performed. Such as: - Average HR - Maximum HR - Running paces/times - How exercises were broken up - Session RPE
Conditioning
B
Basic Cool Down
3-5min of reduced intensity movement. 3-5min of stretches directly related to the muscle groups involved in today's training. 3-5min of slow controlled diaphragmatic breathing to assist in down regulating the body and nervous system and aide in the recovery process.
Basic Full Body Warm Up
A
1) 3 min Assault bike @ easy pace 10 x Arm circles (Both directions) (https://youtu.be/mwDgFY86zck?si=0oyGvojdMRyxh_lg) 10 x Fire hydrants (5 per side in both directions) (https://youtu.be/IRkRgk2GclE?si=s_XC9M7dDCrpdbcCv) 10 x Backwards roll to hamstring stretch (https://youtube.com/shorts/sk5TEIzvpwI?si=FzkRS36_2yv8dHOG) 10 x Open book stretch (5 per side) (https://youtu.be/8MXF5sA0rfg?si=Q_rGDQKOSqQjr7qH) 10 x Worlds greatest stretch (5 per side) (https://youtu.be/-CiWQ2IvY34?si=DaKI_mpEiDqEV99Y) 30sec Wall Sit (https://youtu.be/cWTZ8AmIEe0?si=5Ohb4wguOzyAtVBM) 30sec of light dumbbell Cuban presses (https://youtu.be/zD4Vp44roow?si=JlZ_1dw_X83qzLSr)
B
Sled Push
C
Arms only sled pull (with rope)
Hyrox Workout #2
D
As quickly as possible complete: 50 / 40 / 30 / 20 / 10 Calories of: - Row Erg - Ski Erg Notes: Start with a 50cal row, then 50cal ski. Then return to the Rower and complete 40cal, then Ski 40cal. Keep rotating between the two machines and reducing the calories by 10 every round until you finish with 10cal Row and 10cal Ski. Record the time taken to complete the entire workout as your score. In the comment section, record any additional details on how you performed. Such as: - Average HR - Maximum HR - Average row cal/hr - Average ski cal/hr - Session RPE
Conditioning
E
Basic Cool Down
3-5min of reduced intensity movement. 3-5min of stretches directly related to the muscle groups involved in today's training. 3-5min of slow controlled diaphragmatic breathing to assist in down regulating the body and nervous system and aide in the recovery process.
A
Run
Conditioning
B
Basic Cool Down
3-5min of reduced intensity movement. 3-5min of stretches directly related to the muscle groups involved in today's training. 3-5min of slow controlled diaphragmatic breathing to assist in down regulating the body and nervous system and aide in the recovery process.
Conditioning
A
Hyrox Workout #3
Warm up, then: Complete x3 10min AMRAPS of: - 200m Run - x50 Box step ups onto 20 / 24 inch box (alternating legs each time) - 200m Run - 100m Farmers carry @ x2 24 / 16kg Kettlebell - 200m Run - 20m Burpee broad jumps - 200m Run Max wall balls in remaining time @ your chosen level weight Rest 2 min after each 10min AMRAP Record the total number of wall balls you achieve in each round as your score. In the comment, record additional details on how you performed the workout. Such as: - Average HR - Maximum HR - Loads used - How many wall balls achieve in each round. - Session RPE
Conditioning
B
Basic Cool Down
3-5min of reduced intensity movement. 3-5min of stretches directly related to the muscle groups involved in today's training. 3-5min of slow controlled diaphragmatic breathing to assist in down regulating the body and nervous system and aide in the recovery process.
Conditioning
A
Full Body Warm Up
1) 3 min Assault bike @ easy pace 10 x Arm circles (Both directions) (https://youtu.be/mwDgFY86zck?si=0oyGvojdMRyxh_lg) 10 x Fire hydrants (5 per side in both directions) (https://youtu.be/IRkRgk2GclE?si=s_XC9M7dDCrpdbcCv) 10 x Backwards roll to hamstring stretch (https://youtube.com/shorts/sk5TEIzvpwI?si=FzkRS36_2yv8dHOG) 10 x Open book stretch (5 per side) (https://youtu.be/8MXF5sA0rfg?si=Q_rGDQKOSqQjr7qH) 10 x Worlds greatest stretch (5 per side) (https://youtu.be/-CiWQ2IvY34?si=DaKI_mpEiDqEV99Y) 30sec Wall Sit (https://youtu.be/cWTZ8AmIEe0?si=5Ohb4wguOzyAtVBM) 30sec of light dumbbell Cuban presses (https://youtu.be/zD4Vp44roow?si=JlZ_1dw_X83qzLSr)
B
Push Press
C
Pull-Up
Hyrox Workout #4
D
Complete 20 rounds of: 30 seconds work / 30 seconds rest. Rounds 1 - 10 on the Ski Erg Rest 2 min Rounds 11 - 20 on the Row Erg Records the total number of calories achieved in the entire workout as your score. In the comment section, record any additional details on how you performed. Such as: - Average HR - Maximum HR - Average row cal/hr - Average ski cal/hr - Session RPE
Conditioning
E
Basic Cool Down
3-5min of reduced intensity movement. 3-5min of stretches directly related to the muscle groups involved in today's training. 3-5min of slow controlled diaphragmatic breathing to assist in down regulating the body and nervous system and aide in the recovery process.
A
Run
Conditioning
B
Basic Cool Down
3-5min of reduced intensity movement. 3-5min of stretches directly related to the muscle groups involved in today's training. 3-5min of slow controlled diaphragmatic breathing to assist in down regulating the body and nervous system and aide in the recovery process.
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Hyrox Training
Hyrox Training
Hyrox Training
