floFOCUS

HYROX

• 250m row/ski
• 15 burpees
• 400m run

*add 250m each round

Push/Pull

25-min

6 sets:

• 5 bench press @rpe 7/10

then complete:

3 sets

• 5 strict/weight chin ups
• 10 bar reverse grip row
• 15 bar rdl

*rest 1:30 between each set

for time (14-min)

1-2-3-4-5-6-7-8-9-10

• deadlift (225/125, 185/105, 155/95)

10-9-8-7-6-5-4-3-2-1

• burpees over bar

HYROX

(45-min)

4 rounds

• 15/12 cal ski
• 20 mb sit ups

2-min rest after 4 rounds

4 rounds

• 15/12 cal row
• 20 trx knee tucks

2-min rest after 4 rounds

4 rounds

• 15/12 cal bike
• 20 wall balls (20/14)

2-min rest after 4 rounds

cash-out:

accumulate 1-2 min plank hold+hollow body hold

floLIFT

3 sets : building up to 70%

• 1 tempo snatch pull
• 1 high hang snatch (power position)
• 2 ohs

6 sets: every :30

• 1 pause squat snatch @ 70%
  • If unable to squat snatch
  • 1 power snatch + 1 pause OHS

6 sets : @70%

• • 1 power clean
  • 1 hang clean
  • 2 push press

Upper Body

2 sets:

• 10 single arm db high pull
• 20 rb straight arm lat pull down
• 100ft OH kb/db farmers carry

-rest as needed,

3×6: strict shoulder press @7/10 rpe

2×12: push press @50% of max c&J

when completed: Max reps push jerks @top weight from part 2.

for time (18-min)

7 rounds

• 7 t2b
• 14 total db hang clean&jerk
• 21 doubles/42 singles

optional pump cash-out (2-4 rounds)

• 16 total alt. db bicep curl/hammer curl
• 14 db oh tricep ext.
• 12 db bent over db reverse flies