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 September 14th:

Week 6 / 10

091426 - Monday:
A. Strength 
Every 2:00 x 5 Sets 
5 Front Squats @30X0

Rest 3-4min 

Every 2:00 x 5 Sets 
15 American KB Swings (53/35)
15/12 Cal Row 

Rest 3-4min 


B. Conditioning 
10min AMRAP
2-4-6-8-10-...
Burpee Box Jump - Step Down (24"/20")
4-8-12-16-20-...
KB or DB Goblet Squats (50/35)


091526 - Tuesday:
A. Conditioning 
Start Each Station On The 9min: 

Station A: 
800m Run 
15yds Sled Push (7/5 Plates)

Station B: 
800m Run 
100yds Farmers Carry (70s/53s)

Station C: 
800m Run 
30/24 Cal Echo Bike

Station D: 
800m Run 
100yds Farmers Carry (70s/53s)

Run Cap = < 5:00 
Round Cap = < 7:00


091626 - Wednesday:
A. Conditioning:
For Time: 
50-40-30-20-10
Cal Machine
Walking Lunge Steps (BW) 
AbMat Sit-Ups 
Walking Lunge Steps (BW)
---
Ladies' Cals - 8-16-24-32-40

___

091726 - Thursday:
A. Sweat Day
4 Rounds For Time: 
800m Run
Then:
2 Rounds 
20yds Burpee Broad Jumps
250m/200m Row or Ski  
---
Time Cap - 40min 
Target Time: 35min 

___

091826 - Friday:
A. Conditioning:
Every 3:00 x 10 Sets 

Odd Sets 
10yds Sled Pull (3/2 Plates)
10yds Sled Push (3/2 Plates)
10 Hand Release Push-Ups 

Even Sets:
5 Strict Pull-Ups 
10 Hand Release Push-Ups
20 Air Squats
---
You can stagger start by 1min on the sled if needed for larger classes. The sled pull & push needs to take <1min.  


091926 -  Saturday Throwdown: 
A. Partner Workout: 
"Partner Workout"
---
5 Rounds 
400m Run (Together) 
30 Toes to Bar (Shared)
20 Synchro Bar Facing Burpees
10 Ground to Overhead (135/95) (RX+ 185/125)

092026 - Sunday ROXZONE: 
A. Conditioning
Every 5min x 8 Sets 
Odd - 60’ SB Walking Lunge Steps + 400m Run 
Even - 400m Run + 60’ Burpee Broad Jumps



Lifting

General Hold Harmless and Liability Waiver:

In consideration of my participation in the activities and use of the services, facilities and equipment at Arsenal Health and Fitness or any of their agents, employees, independent contractors, affiliates, or subsidiaries, I, for myself, my heirs, personal representatives or assigns, do hereby release, waive, discharge, and covenant not to sue Arsenal Health and Fitness and its instructors, agents, independent contractors, affiliates, subsidiaries, or employees from liability from any and all claims including the negligence of Arsenal Health and Fitness, its instructors, agents, independent contractors, affiliates, subsidiaries, or employees, resulting in personal injury, accidents or illnesses (including death), and property loss arising from, but not limited to, participation in activities, use of services, or use of facilities, equipment, or premises.
I acknowledge that risks involved in the activities offered at Arsenal Health and Fitness include, but are not limited to, muscular strains or tears, broken bones, dislocated joints, partial or total paralysis, heart attacks, death, and other personal or bodily injuries to myself, including, but not limited to, my bodily senses, physical condition, reactions, or mental capabilities. I further acknowledge that risks involved in the use of the services, facilities, and equipment at the Arsenal Health and Fitness include, but are not limited to, muscular strains or tears, broken bones, dislocated joints, partial or total paralysis, heart attacks, death, and other personal or bodily injuries to myself, including, but not limited to, my bodily senses, physical condition, reactions, or mental capabilities.

I assume all of the foregoing risks and accept personal responsibility for any damages I may incur in connection with any activities or services. I acknowledge that I will be provided the opportunity to have a qualified physician conduct a complete physical examination prior to beginning any activity or service rendered by Arsenal Health and Fitness. I acknowledge that I have either had a physical examination and have been given my physician’s permission to participate, or that I have decided to participate in the activity or service of my own free will and do not find, or claim any of the foregoing risks to be unacceptable. I understand that I will be provided with a qualified instructor(s) during the program, for my safety and well being.

I certify that I have adequate insurance to cover any injury or damage I may cause or suffer while participating, or else I agree to bear the costs of such injury or damage to myself. I further certify that I am willing to assume the risk of any medical or physical condition I may have. I expressly agree that the foregoing release, waiver and indemnity agreement is intended to be as broad and inclusive as permitted by the law of the State in which the Arsenal Health and Fitness is located and that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect. I acknowledge that the training schedule and fees are set up on a contractual basis. If I choose to cancel, I understand that I am still responsible for any payments due.

RECOVERY SERVICES: In addition to the above, I understand the risks associated with the use of the recovery services offered at the Arsenal Health and Fitness, including but not limited to the sauna, cold plunge, cryotherapy, red light therapy and compression therapy. I understand that I should not use the recovery services if I have any of the following conditions: pregnancy, severe atherosclerosis, Raynaud’s syndrome, uncontrolled seizures, fever, unstable angina, cold allergy, acute kidney and urinary tract disease, open wounds, severe anemia, and/or acute heart attack. I understand that Arsenal Health and Fitness  does not provide medical treatment, therapy services, or medical advice.

For good and valuable consideration, the receipt of which is hereby acknowledged, I agree to irrevocably indemnify, defend, and hold harmless the Releasees from any and all liabilities or claims made by other individuals or entities as a result of any of my acts or omissions. I agree to pay all reasonable attorney fees and costs incurred by Arsenal Health and Fitness in defense of any claim or suit brought by, or as a result of, my indemnification under this paragraph.

I have read the above release and waiver of liability and fully understand its content. I am legally competent to sign and voluntarily agree to the terms and conditions stated above.



Endurance/Hyrox (Arvada)

About this event

091626 - Wednesday:
A. Conditioning:
For Time:
50-40-30-20-10
Cal Machine
Walking Lunge Steps (BW)
AbMat Sit-Ups
Walking Lunge Steps (BW)

091726 - Thursday:
A. Sweat Day
4 Rounds For Time:
800m Run
Then:
2 Rounds
20yds Burpee Broad Jumps
250m/200m Row or Ski

Even Sets:
5 Strict Pull-Ups
10 Hand Release Push-Ups
20 Air Squats

091926 - Saturday Throwdown:
A. Partner Workout:
"Partner Workout"

Cancellation policy

Endurance/Hyrox (Arvada)

About this event

091626 - Wednesday: A. Conditioning: For Time: 50-40-30-20-10 Cal Machine Walking Lunge Steps (BW) AbMat Sit-Ups Walking Lunge Steps (BW)

091726 - Thursday: A. Sweat Day 4 Rounds For Time: 800m Run Then: 2 Rounds 20yds Burpee Broad Jumps 250m/200m Row or Ski

Even Sets: 5 Strict Pull-Ups 10 Hand Release Push-Ups 20 Air Squats

091926 - Saturday Throwdown: A. Partner Workout: "Partner Workout"

Cancellation policy

091626 - Wednesday:
A. Conditioning:
For Time:
50-40-30-20-10
Cal Machine
Walking Lunge Steps (BW)
AbMat Sit-Ups
Walking Lunge Steps (BW)

091726 - Thursday:
A. Sweat Day
4 Rounds For Time:
800m Run
Then:
2 Rounds
20yds Burpee Broad Jumps
250m/200m Row or Ski

Even Sets:
5 Strict Pull-Ups
10 Hand Release Push-Ups
20 Air Squats

091926 - Saturday Throwdown:
A. Partner Workout:
"Partner Workout"