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01
Project Name
WEEKLY WORKOUT
01/26-01/30
Welcome to our workout page. Every week you will find a structured plan that outlines your fitness activities for the week.
It typically Includes:
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Days of the Week: A breakdown of workouts scheduled for each day.
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Workout Types: Different types of exercises (e.g., strength training, cardio, flexibility).
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Duration: How long you’ll spend on each workout.
Monday
TRICEPS 4X12
Cable Straight Bar Pull Down
Cable Close Grip Pull Downs (V Grip)
Bench Low Dip
DB Standing Press Outs (Rest DB On Shoulder)
DB L-Press
Cable Rope Pull Down
DB Behind Head Press
AMRAP
50 THRUSTERS
50 JUMP ROPE
50 SIT UPS
50 RUSSIAN KB SWINGS
400M RUN/ROW/SKIERG
25 MIN CAP
TEAM TRAINING:
FOR TIME
1500 METER ROW
1K RUN
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HYROX APRIL 3-5
LINK TO BUY TICKETS $15: usa.hyrox.com
Tuesday
SHOULDERS 4X12
Single Arm Press Behind Back-Cable
High Pull & Punch Out
Forward & Lateral Raise
Front Raise Hold 2 Seconds
Lateral Raise Hold 2 Seconds
DB Alt Press
4 ROUNDS
FOR TIME:
400M ROW/RUN/SKIERG
8 MAN MAKERS
300M ROW/RUN/SKIERG
6 MAN MAKERS
200M ROW/RUN/SKIERG
4 MAN MAKERS
25 MIN CAP
TEAM TRAINING:
FOR TIME
75 BURPEE BROAD JUMP
1K RUN
HYROX
APRIL 3-5
LINK TO BUY TICKETS $15: usa.hyrox.com
Wednesday
TRICEPS 4X12
Cable Straight Bar Pull Down
Cable Close Grip Pull Downs (V Grip)
Bench Low Dip
DB Standing Press Outs (Rest DB On Shoulder)
DB L-Press
Cable Rope Pull Down
DB Behind Head Press
FOR TIME
400M RUN
100 DB FLOOR PRESS
20 DB SHOULDER TO OH
100 SQUATS
20 DB SHOULDER TO OH
50 DB FLOOR PRESS
20 DB SHOULDER TO OH
50 SQUATS
20 DB SHOULDER TO OH
400M RUN
TEAM TRAINING: COMPLETE MONDAY
OR TUESDAY TRAINING
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HYROX APRIL 3-5
LINK TO BUY TICKETS $15: usa.hyrox.com
Thursday
TRICEPS 4X12
Cable Straight Bar Pull Down
Cable Close Grip Pull Downs (V Grip)
Bench Low Dip
DB Standing Press Outs (Rest DB On Shoulder)
DB L-Press
Cable Rope Pull Down
DB Behind Head Press
20 MIN EMOM
Minute 1: KB GOBLET SQUATS
Minute 2: PLATE OH SQUATS
Minute 3: KB SUMO SQUATS
Minute 4: WALL BALLS
Minute 5: REST
TEAM TRAINING:
FOR TIME
1K RUN
200M FARMERS CARRY (M55 W35)
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HYROX APRIL 3-5
LINK TO BUY TICKETS $15: usa.hyrox.com
Friday
BACK 4X12
Standing Rear Flys
Cable Lateral Pull Downs
DB Seated Bent Over Rear Fly (Underneath Hamstrings)
Dumbell Row
DB HEAVY Front + Side Shrug
Cable Seated Low Row
2 ROUNDS
FOR TIME
BUY IN: 1K RUN/ROW/SKIERG
30 Curls
30 Strict Presses
30 Front Raise
30 Hammer Curls
30 Upright Rows
30 Push Presses
BUY OUT: 100 JUMP ROPES
25 MIN CAP
TEAM TRAINING:
COMPLETE MONDAY, TUESDAY
OR THURSDAY TRAINING
HYROX APRIL 3-5
LINK TO BUY TICKETS $15: usa.hyrox.com
TEAM TRAINING SUNDAY THE 25TH
1K RUN
1K SKIERG
1K RUN
100 METER LUNGE (M45 W25)
REST 5 MINUTES
1K RUN
1K ROW
1K RUN
200 METER FARMERS CARRY (M50 W35)
40 MINUTE CAP
75 METER BURPEE BROAD JUMP
1K RUN1K RUN
100 WALL BALLS
1K RUN