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 Nov 2**

**Week 4 / 5 Peaking Cycle**

**110226 **

**0-12 min: 1200m Run @ race pace + 50 Wall Balls (20/14)**

**12-22 min: 800m Run @ race pace + 50 Wall Balls**

**22-30 min: 400m Run @ race pace + 50 Wall Balls**



**B. Strength Accessory**

**2 Sets:**

**8/8 Single-Leg Romanian Deadlift**

**12/12 Single-Leg Calf Raise**

**:30s Side Plank each side**




**\_\_\_**

**110326 - Tuesday:**

**A. Tempo Bench Press: 5 x 3 @ 75%,** 

**\*:03s ecc**

**R: 2:00 b/t sets**



**B. EMOM 20 (4 Cycles)**

**Min 1: 8/8 S/A DB Push Press w/ 2 count ecc**

**Min 2: 120ft Light Farmer Carry (Slow: :10s breath hold during 1st :10s)**

**Min 3: 60ft Rope / Sled Pull (race weight)**

**Min 4+5: 2:00 Easy Echo (hold breath for :10s top of ea. minute)**

**\*building tolerance for CO2\***



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

**Full Body Stretch / Mobility**





**110426 - Wednesday**



**Min 0-8:00:**
**1000m/900m Row (\*4:00 Cap)**

**200m Run (hard)**

**180ft Burpee Broad Jumps**



**MIn 10:00-18:00:**

**1000m/900m Ski (\*4:00 Cap)**

**200m Run (hard)**

**100m (300ft) Sandbag Walking Lunges**



**Min 20:00-28:00:**

**1000m/900m Row (\*4:00 Cap)**

**200m Run (hard)**

**180ft Burpee Broad Jumps**



**MIn 30:00-38:00**

**1000m/900m Ski (\*4:00 Cap)**

**200m Run (hard)**

**100m (300ft) Sandbag Walking Lunges**



**Coach Led Mobility / Restoration**



**\_\_\_**

**110526 - Thursday:**



**20:00 Easy Bike/Row/Run**



**Coach Led Mobility / Stability Work of Choice**



**\*move through patterns that feel stiff\***




**\_\_\_**

**110626 - Friday:** 

**For time:**

**800m Run @ race pace + 50m Sled Push (race weight)**

**R: 2min**

**800m Run @ race pace + 50m Rope/Sled Pull (race weight)**

**R: 2min**

**800m Run @ race pace + 50 Wall Balls**

**Directly Into:**

**10:00 Echo Bike or Air Runner @ sustained pace / VT 1 /** 





**\_\_\_**

**110726 - Saturday**

**2 Rounds, for *sustained quality* not time:**

**500m Run @ race pace**

**500m Ski**

**500m Run @ race pace**

**25yd Sled Push (race weight)**

**500m Run @ race pace**

**500m Row**

**500m Run @ race pace**

**10 Burpee Broad Jumps**

**3:00 Easy Echo** 

**\*repeat for 2nd round @ sustained pace**





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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.

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Endurance/Hyrox (Arvada)

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