A. WARM UP

2 Rondas

1′ bike (easy pace)

1′ row (easy pace)

20 lunges

10 burpees

B. HYROX VIBES : 

HYROX VIBES

ENTRE 2 ATHLETES :

2000M/2400M ROW (8′ MAX)

1′ REST

400/500M SLED PUSH (8′ MAX)

1′ REST

2000/2400M SKI (8′ MAX)

1′ REST

500/600M WEIGHTED LUNGES (8′ MAX)

HYBRID WORKOUT :

5x 1’30» on/1’30» off

15/11 cal machine
+ max toes to bar

then,

3 rounds for time:

75 Double unders
35 wall balls
20 deadlift (90/60)

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A. WARM UP

2 Rounds

10/10 Bottom Squat Full Rotation

10/10 Bird Dog

10/10 Box Pistols Squats

10/10 Pike Shoulders Taps

10/10 Single Leg Glute Bridge

Descansa lo que necesites / Ronda

B. THIS IS HIIT

A . IN A 8′ WINDOW : 45» ON / 45» OFF

SLEDS DRAG

B – IN A 8′ WINDOW : 45» ON / 45» OFF

WALL WALKS

C – IN A 8′ WINDOW : 45» ON / 45» OFF

2KB SWING ALT WITH 2KB THRUSTERS

D – IN A 8′ WINDOW : 45» ON / 45» OFF

MAX CAL SKI ERG

HYBRID WORKOUT : 

5 sets:

Amrap 2’/rest 2′ x 5 sets:

60 m dual db farmer carry 2(22,5/15)
max reps bench press in the remaining time

then,

for pairs 200 cal row for time (swith as you want)

WOD : 

«natación en piscina»

4 x 300m crawl / 1′ rest entre set

5 x 100m espalda / 1′ rest entre set

6 x 50m mariposa / 2′ rest entre set

4′ rest

1000m libre for time

GYMNASTICS

«HAND STAND WALK»

A – SKILLS :

10′ DE PROGRESIÓN :

THEN

BEGINNER : STICKS AND HS POSITION

ADVANCED : EMOM 10′

ODD: MAX METROS HAND STAND WALK
EVEN : ACTIVE REST EN BIKE/AIR SQUATS

B – WOD :

AMRAP 16′ :

8+8 X 1DB SQUAT SNATCH
16 X BOX JUMPS
32 X WALL BALL SHOTS

«Rest day is a good day»

FULLBODY DAY:

A -GENERAL- 20-16-12-8-4

PULL UPS
STRICT PRESS (2DB)

TC: 14’

B -SPECIFIC- 3 ROUNDS OF

14 X BAND PULL THROUGH
12 X HEAVY KB SWING
10 X BROAD JUMP

REST 1’30”

TC: 12’

C -”COMPLEMENTARY”- 2’ ON/ 2 OFF X 3 SETS

12 X HEAVY WALL BALL
14 X PLYO PUSH UPS
16 X 1DB THRUSTERS
MAX LUNGE (BW) IN REST TIME

A. WARM UP

2 Rondas

10 Back Roll To V-Sit

10/10 Half Kneeling Single Arm Kettlebell Bottom Up Press

10/10 Single Leg Kettlebells Romanian Deadlift

10/10 Kettlebells Gorilla Row

20″ Hollow Rock

*Descansa lo que necesites / ronda

B. BOOTY DAY

A – STRENGTH : DESDE RACKS

BANDED BACKSQUATS : (ABOVE THE KNEES)

1 SET X 20 REPS 50/35KG
1 SET X 15 REPS 60/40KG
2 SET X 10 REPS 70/50KG

ENTRE SERIE COMPLETAR EL COMPLEX SIGUIENTE :

20» JUMPING LUNGES
10» REST
20» WALL SIT HOLD
10» REST
20» JUMPING LUNGES

TC : 20′

B – WOD : 3 VENTANAS DE 5′ :

12/9 CAL MACHINE
16 X 1DB SNATCH
10 X DOWN UPS
6 X 1DB DEVIL PRESS

REST UNTIL THE NEXT ROUND

TC : 15′

HYBRID WORKOUT :

Every 4’x4 rounds:

400 m row
12 toes to bar
12 alternated db snatch (22,5/15)

rest 2′

Every 4′ x 4 rounds:

200 m
8 db devil press 2(22,5/15)
12 push ups
14 Vups

A. WARM UP

2 Rondas

1:00 Echo Bike

10 Bottom Up Kettlebells Front Squats)

10/10 Half Kneeling Kettlebell Clean & Windmill Press

10 Weight Plate Ground to Overhead

10/10 Archer Ring Row

*Descansa lo que necesites / ronda

B. WOD

FOR TIME : 3 RONDAS

15 BURPEE TO TARGET
20 WALL BALLS
60 DU (120 SINGLE UNDERS)
20 TTB

REST 1’ ENTRE RONDAS

THEN : 3 RONDAS

15 BURPEES BOX JUMP OVER
20 PULL UPS
30 DB HANG SNATCH ALT
20 PUSH UPS

REST 1’ ENTRE RONDAS

TC : 36′

HYBRID WORKOUT

For time:

10 RFT:

250 m row
3-5 bar muscle ups

TC 18′

then,

30 squat snatch for time (50/35)

TC: 36′