Hints: - Running: your raw running speed isn’t where you want it, or running after workouts feels especially hard. - Strength-endurance (HYROX-specific). You can handle the workout distances/reps, but movements like sandbag lunges, wall balls, etc. cause heavy accumulated fatigue. - General aerobic base: everything feels fatiguing, especially during longer sessions (very common for beginners). - Maximal strength: you struggle with heavier HYROX loads (sled push/pull, grip or quads giving out), leading to extreme fatigue or difficulty completing the workout.

Warm-Up: 5 minutes of light aerobic work on an ergometer (e.g., rower or ski erg) + Dynamic mobility Push Development A1. BB Front Squat – 4-5 × 6 - Intensity: 2 reps in reserve (RIR) - Tempo: 3-1-1-1 - Rest: 1–2 min B1. BB Push press - 4-5 x 6 - Intensity: 2 RIR - Tempo: 3-1-1-1 (control the weight on the way back) - Rest: 1–2 min C1. Leg extensions – 3 × 12–15 - Rest: 30 s - Intensity near failure D1. Push-ups with dead stop – 3 × 12–15 - Rest: 30 s - Intensity near failure - Possibility to include a weighted vest Cool-Down - 5 minutes of light running or low-intensity aerobic activity Notes - Tempo: Emphasise a controlled 3-second eccentric (lowering) phase Why This session focuses on developing push strength in the lower and upper body, targeting the quadriceps, glutes, shoulders, and pecs. The structure enhances performance in the sled push, lunges and wall balls, improving vertical force application and overall pushing capacity. Key points - Increased pushing strength - Transfer to the sled push and wall balls

Progressive overload is a cornerstone of the training process.But an important thing to remember: it doesn’t only mean adding more weight to the barbell or more kilometers to the week. We can progressively overload the body in different ways: - Intensity of the stimulus. Increasing relative intensity: for example, a barbell back squat with submaximal weight performed with an explosive concentric phase. - Density of the stimulus. Increasing exposure to the stimulus within a shorter time window; e.g. double-threshold training methods. - Variability of the stimulus. Targeting the same quality while changing how it’s expressed; e.g. pull development using different grip widths, pull-ups vs chin-ups, etc. Same principle but different levers.

Many beginner runners try to complete continuous runs even when their fitness isn’t ready. They might feel embarrassed to break up a run, or believe continuous running is the most effective approach. This can lead to excessive stress on the musculoskeletal system and unnecessarily high intensity, while also limiting the time and energy available to focus on proper running technique. Including run-walk intervals is not a sign of weakness — in fact, it’s a strategy often used by elite athletes. For example, instead of a 30-minute continuous run, try: 30 × (40s run + 20s brisk walk) This type of session can be progressed over time, either by increasing total duration or by adjusting the run-to-walk ratio.

Warm-Up - 5 min easy RowErg (RPE 2–3) - Dynamic mobility sequence - 3 × 10 s hard RowErg efforts (RPE 9–10) with 50 s easy recovery between efforts - Main Set: 32-36min. EMOM 1. min. 10-14x DB push press 2. min. 10-14x Squats with DB in Front Rack position 3. min. 10-14x Dual DB thruster 4. min. 8-12x Burpees DB weights: - Men PRO: 12-16 kg (6-8kg DB per hand) - Men Open: 8-12 kg (4-6kg DB per hand) - Women PRO 8-12 kg (4-6kg DB per hand) - Women Open: 4-6 kg (2-3kg DB per hand) Repeat the four-exercise sequence continuously for up to 32-36 minutes. Cool-Down - 10 min easy row or bike - Focus on controlled nasal breathing and full exhalation. Notes - The total number of intervals should be adjusted based on training experience and current fatigue status. - The dumbbell load should allow completion of all exercises unbroken without excessive fatigue or loss of form. Why - This session targets the strength–endurance component of wall balls, utilising overhead press and squat mechanics, with burpees adding fatigue. - The EMOM structure promotes high-quality repetition accumulation with brief recovery periods, optimising both work capacity and movement quality. Key points: - Increasing fatigue tolerance in wall balls - Serve as a general conditioning using foundational movements of press, squat and burpees.