Welcome to AES-19 Training Program
This 6-week program is made to help you get stronger and build better endurance. We’re going back to a split routine, which means each day has a different focus — like lower body, upper body, or full body. Most days have two big lifts (called compound exercises), and we’ll also add single-arm, single-leg, and hold (isometric) exercises to make sure your body stays balanced and strong.
-
Rep Plan For Sunday, Monday, Wednesday and Friday:
-
Week 1 & 2: 12 reps
-
Week 3 & 4: 10 reps
-
Week 5 & 6: 8 reps
As the reps go down, your weights should go up. Push a little harder every week.
-
-
E2MOM:
For the big lifts, you’ll get 2 minutes to finish each set. That gives you time to rest and focus on good form. Try to lift heavier each set, if you can. -
Thursday = Conditioning + Strength
This is something totally new in this cycle. -
Every 2 minutes, you’ll do 1 conditioning move (like burpees, sled pushes, or ski erg) and 1 strength move (like Thruster, Sled Push).
⚠️ Important: On Thursday, go heavier in the strength part compared to what you would do during a regular Hyrox workout. This is not a cardio-only day — you’re building real strength under fatigue. More Details will be shared for Thursday in another Post. -
Hyrox Days:
We’ll still keep Hyrox training on Tuesdays and Saturdays — no change there. It’s great for building your engine.
Final Notes
-
Keep good form. Don’t rush. Quality > speed.
-
Rest between sets when you need to — but stay focused.
-
Lift a little heavier each week if you can. Even a small increase counts.
-
Most of all, show up and do the work. You’ll feel stronger by the end of Week 6.
