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 9**

**Week 5 / 5 Peaking Cycle**



**110926 - Monday, shakeout**

**Warm-Up**

**400m Easy Run**

**Plyo / Running warm-up** 



**4x50m Strides, building to race pace, walk back / rest**



**Strength (RPE 6 or under)** 

**2-3 Sets of:**

**300ft belted sled drag (light)**

**8/8 Single-Leg RDL, light DB**

**8/8 Cossack Squat, bodyweight or light**



**E. 3x25m Sled Push, race weight, walk back between, easy**



**15:00 Easy Bike/Row/Run, conversational pace, mix of ergs / form / technique-**




**Mobility:, 2 rounds**

**10 90/90 Hip Switches each side**

**:30s Couch Stretch each side**

**10 Ankle Rocks each side**

**5 Inchworms**

**:30s Dead Hang**




**F. Core, 2 sets**

**:20s Hollow Hold**

**10 Dead Bug**



**111026 - Tuesday, primer 1**

**Warm-Up**




**A. CNS Primer, 2 rounds, rest :60s between**

**5 Overhead Med-Ball Slams, light ball**

**5 Plyometric Push-Ups, hands leave the floor**

**5/5 Lateral Pogo, low, fast**



**B. 800m Easy Run, conversational pace**



**C. One pass through the stations in race order, for quality not time: walk b/t stations** 

**SkiErg 200m, easy**

**Sled Push 25m, race weight**

**Sled Pull 25m, race weight**

**Burpee Broad Jumps 10m**

**Row 200m, easy**

**Farmer Carry 50m, race weight**

**Sandbag Lunges 20m, race weight**

**Wall Balls x10, 20/14**



**D. 800m Easy Run, conversational pace**




**111126 - Wednesday, rest or easy shakeout**

**No programmed intensity.**



**2x50m Strides, building to race pace, walk back**

**Mobility, 2 rounds**

**10 90/90 Hip Switches each side**

**:30s Couch Stretch each side**

**10 Ankle Rocks each side**

**5 Inchworms**

**:30s Dead Hang**



**Spend 15min working on erg technique / pacing**



**A. 20:00 Easy Bike/Row/Run, conversational pace**




**C. Mobility / Stability, 2 rounds, easy**

**:30s Dead Hang**

**10 Glute Bridges**

**10 Band Pull-Aparts**

**:30s Side Plank each side**

**8/8 Slow Cossack Squats**



**111226 - Thursday, primer 2**



**2x50m Strides**



**A. CNS Primer, 2 rounds, rest :60s between**

**5 Countermovement Jumps, stick the landing**

**5/5 Split Jumps, stick the landing**

**B. 4x200m Run at race pace, walk back between**

**C. 2x25m Sled Push, race weight, walk back between**

**D. 2x10 Wall Balls, 20/14**

**E. Dynamic, light, 2 sets, crisp**

**8 Overhead Med-Ball Slam, light ball**

**8/8 Band Speed Row**

**10 Pallof Press each side**



**111326 - Friday, rest**

**Racers: full rest, no class.**

**Non-racers, coached shakeout class only:**

**Warm-Up**

**400m Easy Run**

**10 Leg Swings each side**

**10 Walking Lunges**

**10 A-Skips**

**10 High Knees**

**10 Butt Kicks**

**2x50m Strides, building to race pace, walk back**

**Mobility, 2 rounds**

**10 90/90 Hip Switches each side**

**:30s Couch Stretch each side**

**10 Ankle Rocks each side**

**5 Inchworms**

**:30s Dead Hang**

**A. 20:00 Easy Bike/Row/Run, conversational pace**

**B. Light Circuit, 3 rounds, easy, conversational pace between**

**10 Cal Row**

**10 Goblet Squats, light**

**10 Ring Rows**

**10 Push-Ups**

**5 Pogo Jumps, low, in place**

**C. Core, 2 sets**

**:20s Front Plank**

**10 Dead Bug**




**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**

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)

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