Lower: Posterior Deadlifts 5 sets: 6.5.4.3.3 Romanian Deadlifts @ RPE 6-8.5 12 DB Hip Thrusts @ heavy *rest 1:30 in between sets. *RDLs = slow [...]

ACCESSORY: HYROX "Quads, bums & core" 3 sets: 8 KB Front Squats *tempo down 8 KB Front Rack Reverse Lunges *tempo down 24 Medball Sit-ups [...]

Upper: Strength Shoulders: Push - Pull 5 sets: 8.6.6.4.4 Strict Press @ RPE 7-8.5 8.6.6.4.4 Strict Pull-ups *modify as needed *rest as needed in between. [...]

Lower - WEEK 4 of 6 Front Squats 5 sets: 4.4.3.3.2 Front Squats @ RPE 7-9 *building 3 Box Jumps *be explosive *tall box *rest [...]

HYROX SKILL & STRENGTH "Upper: Carry & Pull" 3 sets: 100' Double KB OH Carry @ tough 10 Single Arm KB Rows @ heavy *10 [...]

Chest Pump Power Cleans & DB Bench Press 5 sets: 4 Power Cleans @ RPE 6-8 8 DB Bench Press @ RPE 6-8 *Rest as [...]

Lower: Posterior Deadlifts 5 sets: 7.7.5.5.5 Romanian Deadlifts @ RPE 6-8 10 DB Hip Thrusts @ heavy *rest 1:30 in between sets. *RDLs = slow [...]

ACCESSORY: HYROX Holds & Grip 3 sets: :30 sec Dead Bar Hang 10 Close Stance KB Deadlifts @ heavy 20 KB Farmer Marches @ heavy [...]

Lower - WEEK 3 of 6 Front Squats 5 sets: 5.5.4.4.3 Front Squats @ RPE 6.5-8 3 Broad Jump Into Box Jump *be explosive *rest [...]

Chest Pump Power Cleans & DB Bench Press 5 sets: 5 Power Cleans @ RPE 6-7 10 DB Bench Press @ RPE 6-7 *Rest as [...]