W1
Base
Establish rhythm at ~40K. Learn hyrox stations with compromised running. Long run at 15K. All runs at prescribed paces - don't chase speed yet.
Tempo Run
Squat Day (Lower + Core)
Class / Squat cleans
Squat Day (Lower + Core) - Accessories
Back + Biceps (Arm Priority) - Arms
Easy Run
Back + Biceps (Arm Priority) - Pull & Shoulders
Mini Sim A - Push Dominant
Class / Deadlift
Deadlift + Posterior Chain - Accessories
Chest + Delts + Triceps - Compounds
Chest + Delts + Triceps - Isolation
Interval Run
Class / Plyo / Core
Long Run
Optional: Light Station Practice
Arms + Delts (Pump & Shape)
REST DAY