Arvada

Our Hyrox / Endurance class is built to improve stamina, speed, and overall work capacity for endurance races and athletic performance. Each session combines purposeful conditioning with strength-based training to build a stronger engine, support healthy movement, and help you perform better across running, Hyrox-style events, and sport-specific endurance demands.

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**Hyrox Programming Week of August 24th**



**Cycle Week 3 / 10**



**082426 - Monday: **

**A. Strength:**

Goal - Move at fastest repeatable output across the 10 intervals. Rest 2min and Every 2:30 x 4 Sets 

8 Front Squats @30X0



Rest 3-4min 



Every 2:30 x 4 Sets 

10 Wall Balls (30/20) 

20 Alt Jumping Lunges 




**B. Conditioning:**

8min AMRAP 

20 Sandbag Box Step-Ups (20" Box) 

100' Farmers Carry (70s/53s) 

20 V-Ups or 20 Toes to Bar 

100' Farmers Carry (70s/53s) 




**082526 - Tuesday:**

**A. Conditioning**

Every 2min x 10 Sets 

Station A - 200m Run 

Station B - 300m/250m Row or Ski

Station C - 200m Run 

Station D - 20yds Burpee Broad Jumps




**082626 - Wednesday:**

**A. Conditioning:**

3 Rounds For Time: 

3 Push Press (135/95)

6 Strict Pull-Ups 

12 Dumbbell Bench Press (50s/35s)

18 Kettlebell Sumo Deadlift High Pull (70/53)

1000m / 800m Row 



**B. Midline Stability:** 

3 Rounds For Quality:

20sec Hollow Hold

20sec Side Plank on Hand / Side 

40sec Plank on Elbows 

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10min Cap



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**082726 - Thursday:**

**A. Conditioning:** 

3 Total Rounds 

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1000m Run

Then:

2 Rounds 

100' Walking Lunges (BW) 

25 Wall Balls (20/14)

\---

35min Cap. 



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**082826 - Friday - Threshold:**

**A. Conditioning:**

2 Sets (40 Total Min)

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5min AMRAP 

50' DB Bear Crawl (35s/25s) (50' Sections)

10 Push-Ups on Dumbbells 

\---

5min AMRAP 

200' Farmers Carry (70s/53s) (50' Sections)

200m Row

\---

5min AMRAP 

20 AbMat Sit-Ups

20 Double Unders or 40 Single Unders

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Rest 2min Between AMRAPs




 \_\_\_




**082926 -  Saturday Throwdown: **

**A. Partner Workout**

8 Rounds (4 Each)

15/12 Cal Echo or Row (RX+ 20/15 Cals)

20 Alt DB Snatch (50/35) (RX+ 70/50)

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Then:

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8 Rounds (4 Each)

15/12 Cal Echo or Row (RX+ 20/15 Cals)

16 Goblet Reverse Lunges (50/35) (RX + Alt Pistols)

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Then:

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8 Rounds (4 Each)

15/12 Cal Echo or Row (RX+ 20/15 Cals)

5 Burpee Pull-Ups (Rx+ 5-10 BMU)

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Partners Alternate Full Rounds. 

Target Time: \~ 1:30-1:45 Per Round.&#x20;

Lifting

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Endurance/Hyrox (Arvada)

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