floFOCUS

Upper

5 sets: @90%+ of 3rm

• 2 push press + 1 push jerk

12-min amrap

• 35 doubles/70 singles
• 14 total db hang clean&jerk
• 7 burpees over db

optional cash-out

2-4 rounds

• 10 each db oblique crunch
• 20 total plank shoulder taps
• 30 total bicycles

HYROX (Taper)

• 400m Run (rpe 5)
• 12 wall balls (14/10)
• 200m Ski
• 12 Walking Lunges
• 200m Row
• 12 burpees

1-min rest

when complete: stretch + foam roll

• If you are not competing this weekend, hit it hard

floLIFT

front squat

• 3-4 sets : building to 75-80%
• • 1 tempo fs + 1 pause fs + 1 fs
• 3 x 3 : increasing weight
  • build to a heavy set of 3

6 sets : every :90

min 1 – 4 : @ up tp 70%

• 1 liftoff + pull
• 1 hang squat clean
• 2 front squat

min 5 -6 : @ up to 80%

• 1 liftoff (above knee)
• 1 squat clean (from floor)

10-min to max out squat clean

pump & sweat

8-min amrap

• 15 kb swings
• 12/10 cal ski
• 9 push ups

8-min amrap

• 8 db bicep curl to arnold press
• 10 db oh tricep ext.
• 12/10 cal row

8-min amrap

• 200m run
• 15 trx knee tucks
• 12 total sprinter sit ups

8-min amrap

• 10 db standing oblique crunch
• 12 total db snatch
• 200m run

Push/Pull

25-min

5×5: back squat @60-65% of 1rm

5×3: sumo deadlift @60-65% of 3rm

optional cash-out: 2-4 rounds

• 10 butterfly sit ups
• 12 total db plank pull through

for time: (16-min)

3 rounds

• 20/18 cal bike
• 10 deadlift

floLEVELs:

• level 1 (135/95)
• level 2 (155/105)
• level 3 (185/125)

HYROX (taper)

for time: (45-min)

3 Rounds

• 1,000m Run (rpe 5)
• 500m Ski Erg (rpe 5)
• 1-2 Sled Push (rpe 5)
• 10 db thrusters (rpe 5)
• 600m Run (rpe 5)
• 500m Row (rpe 5)
• 20 Walking Lunges
• Bodyweight or (30/15 lb db)
• 10 Burpee Broad Jumps
• 20 Wall Balls (14/10)