0:00-10:00 General Warm-up

10:00-16:00 Explanation of Endurance Prep and Endurance

16:00-18:00 Transition to Endurance Prep

18:00-27:00 Endurance Prep

27:00-29:00 Transition to Endurance

29:00-59:00 Endurance

59:00-60:00 Cool-down

General Warm-up

1 Round

5 each way Lying Knees Side to Side

10 Glute Bridges

5 Iron Crosses each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

5 reps of 5 seconds each of Up Dog to Child’s Pose

10yd Lunge and Reach Overhead

10yd Walking Hip Openers

10yd Walking Straight Leg Marches

10yd Burpee Broad Jump

—then—

2 Rounds

10 Russian KB Swings

8 KB Upright Rows

6 KB Goblet Squats

MANAGEMENT/FOCUS:

• Full body warm-up then some movements to prime the body for the workout

Endurance Prep

Alt. EMOM 9

M1: 100m Run

M2: 4-6 Single DB Lunges

M3: 2-4 Burpee Broad Jumps

MANAGEMENT/FOCUS:

• Great time to coach members on their Lunge and Burpee Broad Jump technique

Endurance

Partner 6 Rounds For Time

400m Run

20yd Single DB Walking Lunges @50/35

20yd Burpee Broad Jumps

SCORE: Time

GOAL: 24:00-30:00

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

FOCUS/STRATEGY:

• FLOW: one person working, one person resting, split reps as needed

• Another Hyrox…ish workout

• Run: 100s or 200s back and forth, RPE 8, the rest should be enough time to keep moving at a good pace

• Single DB Walking Lunges: hold the DB anywhere you want, back knee gently touches the ground, drive through your front heel to stand to full extension, one partner does 10yds then the other

• Burpee Broad Jumps: slow and steady, one partner does 10yds then the other

WEATHER CONSIDERATIONS:

• Once again, we have done all of the machines so I would keep the run, 300yd shuttle inside if needed

BEGINNER: cut down to 4 Rounds if needed, no weight on Lunges, half burpees to broad jump or just 10 total burpees

SCALED: 35/20

Rx+: 70/50

Comp: 100/70