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Week 43 - 2023

Monday


A1) Cyclist squat 10-10-8-8-6-6

A2) Dumb-bell RDL 5x10


EMOM x 15

Min 1 - 5 Devils press

Min 2 - 10 Alt pistols

Min 3 - 15/12 calorie bike


Tuesday


A1) Strict press 5-5-5-5-5

A2) Strict pull up 5 x 5-10


Jack

20 minute AMRAP

10 Push press 52.5/35kg

10 Kettlebell swings 24/16kg

10 Box jumps 24/20”


Wednesday


4 rounds

Min 1-2 Echo bike

Min 3-4 Row

Min 5-6 Ski

Min 7-8 Run

Min 9-10 15 Heavy wall balls


Thursday


20 Minutes to build

to a heavy snatch


Back squat

5x5


Sled push


Friday


30-20-10

800m run

20 chest to bar pull ups

20 Front squats 52.5/35kg

20 toes to bar

20 Power cleans 52.5/35

400m run

15 chest to bar pull ups

15 Front squats 52.5/35kg

15 toes to bar

15 Power cleans 52.5/35

200m run

10 chest to bar pull ups

10 Front squats 52.5/35kg

10 toes to bar

10 Power cleans 52.5/35


Saturday


In teams of 3

30 minute AMRAP

120/90 Calorie Ski

60 DB Bench press 22.5/15kg


Hyrox


Monday


Every 8 minutes

In teams of 2

(run together split the station as you like)


800m run AMRAP ski

800m run AMRAP sled pull

800m run AMRAP Burpee broad jump

800m run AMRAP Row

800m run AMRAP Lunges


Tuesday


A1) Reverse lunge 5x10

A2) Chin up 5x 5-10


B1) Push press 8-8-6-6-4-4

B2) Chest supported row 5x10


Wednesday


4 rounds


Min 1-2 Echo bike

Min 3-4 Row

Min 5-6 Ski

Min 7-8 Run

Min 9-10 15 Heavy wall balls


Thursday

A) Pause Back squat 5-5-5-5-5


B1) Bench press 8-8-8-8-8

B2) Hand over hand rope pull 5 x 12.5m


Friday


Every 10 minutes x 4

400m run

25m walking lunges 400m run 20/15 calorie ski




Get your 2023 Hyrox T-shirts at the box

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