Category: Member Resources

PRACTICE – SQUATIntention: breaking down and developing power in the thruster.Prep: see whiteboardPlyometric warm up (5 mins) 1. Linear pogo’s – 30sec/20sec rest 2. Lateral pogo’s – 30sec/20sec rest 3. Single leg…

PARTNER WORKOUTIntention: Compromised cardio is when an athlete’s cardiovascular ability is impaired due to the influence of fatigue. In the context of Hyrox, this is caused by running after exercises…

Strength Program – 7 Week OverviewBuild strength from the inside out – developing muscle, control and confidence through intentional breathing, pelvic floor awareness and progressive overload. This block is about:…

MENTAL TOUGHNESS – HINGEIntention: Maintaining tension in the posterior chain with a paused deadlift. Its mental toughness day… It is supposed to be hard, stick with it, get it done,…

OLYMPIC LIFTING – BB SNATCHIntention: Using the front squat to train the upright position and give us leg power. Jumping and landing to condition our legs and hips for the…

PRACTICE – UB HORIZONTAL PUSHIntention: Shoulder stability and strength, and hip power.Prep: Bike or Rower 2 min, 90/90 hip rotations into kneeling 5ea, SL Glute activation 20ea, Worlds greatest 5ea,…