Cfis/b&s HYROX Training Club

HYROX
5/28 6am & 830am, 530pm Open Gym

ENDURANCE CHALLENGES: 44 MINS
Section duration: 44 mins
Rep/Interval Scheme: 10 min Work/ 1 min Rest, 4 Rounds. Each Zone is 10 minutes.

Zone 1
Complete as many rounds as possible in 10 minutes
12x KB Deadlifts
400 M Run 8

Zone 2
Complete as many rounds as possible in 10 minutes
8x DB Step Ups
400 M RowErg 8

Zone 3
Complete as many rounds as possible in 10 minutes
20x Wallballs
400 M Run 8

Zone 4
Complete as many rounds as possible in 10 minutes
12x Dual DB Sn**ch
400 M SkiErg 8

HYROX 5/26 6am & 830am (530pm open gym)

ZONE INTERVALS: 32 MINS
Section duration: 32 min AMRAP

Zone 1
500 M SkiErg

Zone 2
Couplet
3x
10x DB Push Press
10x V-ups

Zone 3
500m RowErg 8

Zone 4
6 pole Sled Pull

INTERVAL FINISHER: 8 MINS
Section duration: 8 mins
Rep/Interval Scheme: 90s Work/ 30s Rest, 4 Rounds

Zone 1
01:30
Wallballs

Zone 2
01:30
Run 9

Zone 3
01:30
Sandbag Walking Lunges

Zone 4
01:30
Run 9

HYROX
5/19

ENGINE BUILDER: 32 MINS
Section duration: 32 min AMRAP
Format: Zone 1 is the TIMER

Zone 1
TIMER
50x Calorie Ski

Zone 2

10x DB Rack Squat
Couplet: DB Push Press until failure and then back to rack squat
MAX x Push press

Zone 3
MAX M Run (400-500m?)
7

Zone 4
MAX M Sled Pull

BULLETPROOF LEG FINISHER
8 MINS
Section duration: 8 mins
Rep/Interval Scheme: 90s Work/ 30s Rest, 4 Rounds

Zone 1
RowErg 9

Zone 2
Sandbag Walking Lunges

Zone 3
Burpee Broad Jumps

Zone 4
Dual KB Deadlift

HYROX
5/17

COMPROMISED RUNNING
48 MINS
Section duration: 48 mins
Rep/Interval Scheme: 02:30 Work/00:30 Rest, 16 Rounds

Zone 1
02:30 Run @ RPE 7

Zone 2
02:30 Overhand Sled Push

Zone 3
02:30 Run 7

Zone 4
10x Dual KB Rack squat
FRT / MAX x Pushups

POWER EFFORTS
16 MINS
Section duration: 16 mins
Stay at each zone for 4x 30s work/ 30s rest efforts before switching

Zone 1
SkiErg 10

Zone 2
Burpee Broad Jumps

Zone 3
RowErg 10

Zone 4
Jumping Switch Lunge

HYROX 5/12/26 @ 6am or 830am, Open Gym 530pm

ZONE INTERVALS: 41 MINS
Section duration: 41 mins
Rep/Interval Scheme: 20 min Work/ 2 Rest,

Zone 1
Odd Rounds
500/600 M Run
20xDB Squat Cleans

Even Rounds
500/600 M Run
20x DB Squat thrust

2min Rest

Zone 2
Partner 1
400/500 M SkiErg (Timer)

Partner 2
12x Wallball Alternating Overhead Rotational Slams
FRT RowErg 9

Sunday Funday May 10th, 2026 HAPPY MOTHERS DAY TO ALL OUR BADASS MOMS!!!

HYROX 7:30am
May 10th
Conditioning 40 MINS
Section duration: 40 mins
Rep/Interval Scheme: 4:30 Work/ 30s Rest, 8 Rounds

Zone 1
400-500m Run
FRT Sandbag Walking Lunges

Zone 2
500m RowErg
FRT DB Clusters

Zone 3
400m Ski for
FRT Couplet:
12x Knee Tuck Push-ups
8x KB Goblet Kneel To Stand

Zone 4
400-500m Run
FRT Wallballs

STRENGTH AND ENDURANCE: 34 MINS
Section duration: 26 mins
Rep/Interval Scheme: 12min Work/ 1min Rest, 2 Rounds

Zone 1
Partner 1
Sled pull 30meters
Partner 2
SkiErg 7 until partner one is done.

Zone 2
Partner 1 completes all exercises while Partner 2 rests. Swap throughout the full 15 minutes.
10x KB Deadlift
5x Burpee Box Jump

HYROX 5/7

OUTPUT TRAINING: 42 MINS
Section duration: 42 mins
Rep/Interval Scheme: 03:00 Work/00:30 Rest, 12 Rounds

Zone 1
Run 8

Zone 2
10x DB Push Press
FRT Row Sprint 9

Zone 3
Run 8

Zone 4
20 M KB Rack Carry
FRT Ski Erg Sprint 9

HYROX 5/5 or 830am. FIRST CLASS FREE. RSVP Required.

COMPROMISED FITNESS: 44 MINS
Section duration: 44 mins
Rep/Interval Scheme: 20 min Work/ 2 min Rest, 2 Rounds

Zone 1
700m Run, Chipper then max distance run.
700m Run
30x Dual KB Rack squat
60x KB Gorilla Row

MAX M
Run 7

Zone 2 Intensity Intervals 10min each. 1min rest between stations.

5 rounds each:
A - SkiErg
01:30 SkiErg 6
00:30 SkiErg 9

B - RowErg
01:30 RowErg 6
00:30 RowErg 9

HYROX 5/3 @ 8am
FIRST CLASS FREE! Link below 👇👇

COMPROMISED ZONES: 48 MINS
Rep/Interval Scheme: 03:00 Work/ Rest, 12 Rounds

Zone 1
SkiErg 8

Zone 2
10 M Underhand Sled Push
10 M Sled Pull
*33 feet each

Zone 3
Run @ RPE 8

Zone 4
30x Burpees Chest to Floor
FRT Rest

Zone 5
Farmer Carry

SPRINT WORK: 11 MINS
Section duration: 11 mins
Rep/Interval Scheme: 05:00 Work/00:30 Rest, 2 Rounds

Zone 1
Partner 1
10x Calorie Row 9
Partner 2
10x KB Goblet Squats

Rest

Zone 2
Partner 1
10x Calorie Ski 9

Partner 2
15x Pushups

DONE. 👏👏 👊

USE THIS LINK TO TRY A FREE CLASS 👇👇

https://crossfitironspider.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=93C47753-4033-4A63-9FE3-CB6DA0935736

HYROX 4/30 - Classes 6am and 830am. First class FREE.

INTENSITY INTERVALS
Section duration: 36mins
Rep/Interval Scheme: 90s Work/ 30s Rest, 3 Rounds

Zone 1
Sandbag Walking Lunges or Box Step Ups

Zone 2
SkiErg 8

Zone 3
DB 1 Arm Row

Zone 4
RowErg 8

Zone 5
Underhand Sled Push

Zone 6
Run 8

FINISHER: 15 MIN AMRAP
Section duration: 15 mins
Format: Zone 1 is the timer

Zone 1
TIMER
400M Run 8

Zone 2
10x DB Thrusters
FRT / MAX x Wallballs

Zone 3
MAX Calorie Row

Zone 4
Rest (optional)

*If you don’t have a runner, the Row is the timer (20-25 Cals)