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 Oct 19th:



**101926 - Monday:**

**A. Conditioning**

**4 x 1200m run @ 90%**

**\*the hardest pace you can maintain \*without\* fading**

**Rest 90sec**

**---**

**Time Cap: 40min**



**Note: Threshold effort from start to finish. Goal HYROX race pace. Splits repeat within +/- 5sec. If set 1 is your fastest, you started too hot.**



**B. Strength Accessory**

**2 Sets:**

**1:00 Max Distance Farmer Carry** 

**150ft Reverse Sled Drag (light / restorative)**

**---**

**Rest 1-2min between sets.**



**Note: Durability work for the hybrid athlete. Unilateral legs, hamstrings, calves, lateral core. Moderate loads, crisp reps, no grinding.**



**\_\_\_**



**102026 - Tuesday:**

**A. Contrast Strength / Power**

**4 Cycles of:**

**5 Bench Press @ 70%-75%**

**8/8 S/A DB Row w/ :10s hold at top of 1st rep**

**R: 1:00**

**2x 75ft Rope / Sled Pull / Push (race weight)**

**R: 2min**

**—**

**8:00 Easy Bike/Row/Run (conversational pace)**

**Full Body Stretch / Mobility** 




**102126 - Wednesday**



**A. Conditioning**



**Complete @ slightly > race pace / threshold**

**MIn 0-5:**

**400m Run (> threshold)**

**20/15 Cal Ski/Row** 

**Max Wall Ball in remaining time**

**\*1st set max effort\***



**Min 7:00-12:00**

**400m Run (> Threshold)**

**20/15 Cal Row/Ski**

**Max Burpee Broad Jumps in remaining time**



**Min 14:00-19:00**

**400m Run (> threshold)**

**20/15 Cal Ski/Row** 

**Max Wall Ball in remaining time**

**\*first set max effort\***



**Min 21:00-26:00**

**400m Run (> Threshold)**

**20/15 Cal Row/Ski**

**Max Burpee Broad Jumps in remaining time**



**Min 28:00-34:00**

**800m Run**

**Max Cal Bike/Row/Ski (hard/sustained)**



**Finisher:**

**Hip/P-Chain focused mobility/stretch**



**\_\_\_**



**102226 - Thursday:**

**Long / Slow / Restorative**

**\*all movement should be VT1 / conversational pace**

**AMRAP 40**

**1000m Row/Ski/Bike**

**Into 2 Rounds of:**

**30 Low Box Step-ups (20/16) \<1:00**

**150ft Reverse Sled Drag**

**:30s Plank Shoulder Taps**



**Full Body Stretch / Mobility**

**\_\_\_**



**102326 - Friday**

**A. Conditioning:**

**4 Sets**

**50yd Sled Push (race weight)**

**1000m Run @ goal race pace**

**Rest 2:30**

**—**



**Coach Led Restoration / Stability Work**

**Time Cap: 40min**



**\_\_\_**



**102426 - Saturday Throwdown:**

**Every 2:30 x 5 Sets**

**5 Push Press @ 65%-70%  + 10 Heavy Wall Ball**



**Accessory:**

**4 Sets of:**

**60ft Rope/Sled Pull + Push (mod/heavy- no walking the sled back)**

**8/8 DB Plank Row**



**In Teams of 2:**

**5 Rounds for time:**

**Run: 800-600-400-200-100m**

**300m Row/Ski w/ P2 holding Dual KB Front Rack (2x50/35)**

**300m Row/Ski w/ P1 holding Dual KB Front Rack (2x50/35)**

**\*row/ski can NOT start until KB’s are in rack position\***

**\*5 burpee penalty if athletes breaks rack position and round starts over\***

Lifting

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Endurance/Hyrox (Arvada)

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