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:



**Hyrox Programming Week of Oct 26th:**



**Week 3 / 5 Peaking Cycle**



**102626 - Monday:**

**A. Conditioning**

**4 x 1000m run @ 90%**

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

**Rest: 75sec**

**\*lowering rest this week\***

**---**

**Time Cap: 40min**



**Note: Same Distance as week 1, less rest\* Keep runs +/- :05s**



**B. Strength Accessory**

**2 Sets:**

**10 Weighted GHD Hip Extension = :15s Sorenson Hold (unwweighted)**

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

**Hamstring / Hip Mobility of Choice (Coach Led)**

**---**

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



**\_\_\_**



**102726 - Tuesday:**

**A. Contrast Strength / Power**

**4 Cycles of:**

**5 DB Strict Press + 10 DB Push Press (build each set)**

**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, as fast as possible)**

**R: 2min**

**—**

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

**Full Body Stretch / Mobility** 





**102826 - Wednesday**



**A. Conditioning**



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

**MIn 0-6:**

**400m Run (> threshold)**

**20/15 Cal Ski/Row** 

**200m Run**

**Max Wall Ball in remaining time**

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



**R: 2min**



**Min 8:00-14:00**

**400m Run (> Threshold)**

**20/15 Cal Row/Ski**

**20yd Sled Push**

**Max Burpee Broad Jumps in remaining time**



**R: 2min**



**Min 16:00-22:00**

**400m Run (> threshold)**

**20/15 Cal Ski/Row** 

**200m Run**

**Max Wall Ball in remaining time**

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



**Min 24:00-30:00**

**400m Run (> Threshold)**

**20/15 Cal Row/Ski**

**20yd Sled Push**

**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**












**\_\_\_**



**102926 - Thursday:**



**Long / Slow / Restorative**

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

**AMRAP 12**

**Belted Sled Drag (45/25)**

**Alt Every 3min:**

* **5/5 Reverse Lunges w/ rotation**



**AMRAP 12**

**Air Runner (jog)**

**Every 3min:**

* **:20s side plank e/s**



**AMRAP 12**

**Echo Bike (nasal breathing only)**

**Every 3min:**

* **20 Russian Med Ball Twists**




**\*athletes can begin at any station\***



**Full Body Stretch / Mobility**




**103026 - Friday**



**A. Conditioning:**

**Every 2:30 x 6 Sets**

**400m Run (race pace, snappy but not all out)**



**At Min 18 Begin**

**EMOM 16 (:30s on / :30s off)**

1. **Max Distance Sled Push (race weight)**
2. **Max Distance Farmer Carry (race weight)**
3. **Max Distance Burpee Broad Jumps**
4. **Max Wall Balls**



**Into:**

**10min each echo/C2 bike**



**\_\_\_**



**103126 - Saturday Throwdown:**



**800m Warm-up Run @ 80% into:**



**3 Rounds of:**

**400m Run**

**500/450m Ski**

**400m Run**

**25yd Sled Push**

**Into:**

**3:00 Echo (move + breathe heart rate down)**

**Into:**

**3 Rounds of;**

**400m Run**

**500/450m Row**

**400m Run**

**10 Burpee Broad Jumps**

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Endurance/Hyrox (Arvada)

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