BLK LBL Fitness Club – FITNESS / PERFORMANCE

Recovery Option Workout (Checkmark)

Recovery Workout

45-60 Min (Zone 2 Pace)

1000m Run

1000m Row

12 Side Plank Arch Ups (each side)

2000m Bike Erg (or 60/50 cal Air Bike)

3 Skin the Cat (controlled)
Side Plank Arch Up

Skin the Cat

BLFC Racing – HYROX (5 Rounds for distance)

Warm-up:

AMRAP8

200m Row or Ski (switch each round)

5 Inchworm Push Ups

10 Lunges

10 KB Deadlifts (moderate)

10 Banded Pull Aparts

100m Sled Push (empty or light)

Accessory:

5×5 Double Dumbbell Bent Over Row

* Build in weight each set

* Rest 1-2 minutes between sets

Pre-Workout:

3 Rounds with a partner:

Partner 1: 30 second Row / Partner 2: 30 second Ski (build in pace each round)

30 second shared Sled Push (build in weight each round)

(Rotate the Row/Ski each round)

Workout:

Partner Workout

5 Sets

3 min AMRAP

15/12 calorie Machine (Partner 1 Row, Partner 2 Ski)

– into –

Max distance Sled Push in remaining time

(2 minute rest between sets)

* Both partners can work at the same time and must complete all 15/12 calories on their machine before the team advances. Once finished, they perform a max distance sled push in the remaining time, taking turns with the sled. Rotate machines each round.