Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min plank hold WEEKLY DOSE OF THRUSTERS (SAME AS LASTWEEK WEEK 2) 3 Sets of 10 Thrusters at RPE 6 CAN USE EMPTY BAR BUT FOCUS ON LEG DRIVE HYROX SPECIFIC WORK: (30 min cap) (ALL SHARED) 4th floor run 100 Wallballs Shared (14/20) 1000m/800m Row Shared 80m Burpee broad jump shared 2000m/1

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength: Deadlifts 5x5 Deadlifts at RPE 7 Every after set 5 Kneeling slamballs Successory work: 3 rounds 20 Alternating V-ups 20 Lying Leg Raise For time: (15 min cap) 500m Row / Ski or 1000m Bike Erg or 2x4th floor run 50 Alternating Bodyweight Step ups 1 Pass sled push 50 Alternating Kettlebell Swings 1

Snatch + Hang Snatch + Snatch Snatch + Hang Snatch from Below the Knee + Snatch @70% 1 RM Snatch Snatch + Hang Snatch from Below the Knee + Snatch @70% 1 RM Snatch Snatch + Hang Snatch from Below the Knee + Snatch @75% 1RM Snatch Snatch + Hang Snatch from Below the Knee + Snatch @75% 1 RM Snatch Snatch + Hang Snatch from Below the Knee + Snatch @80% 1RM Snatch *Rest 2 minutes between sets. Deficit Snatch Deadlift + Deficit Snatch Pull 4 Sets 2 Deficit Snatch Deadlift + 2 Defi

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep Monostructural: EMOM x 10 200/150m Row or Ski or 400m bike Erg or 150/120m Run *IF ITS HARD STOP AT 45 SEC AND REST REMAINING TIME* 10RDS (14 min cap) 3 Ground to overhead (135/95) 15 Wallballs (20/14)

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30 Tibialis Raises 20m Heel walk 20m Ballet walks SAME AS LAST WEEK (BUT INCREASE IN VOLUME 3 Sets 20 Pogo Jumps https://www.youtube.com/shorts/ZGRGXaxjTWQ 8/side Lateral Jumps https://www.youtube.com/shorts/ZkYORFHgRTw 200m/150m Sprint QUAD SPECIFIC ACCESSORY 2 SETS" 10/side Bodyweight Bulgarian Split Squats https://www.youtube.com/wat