THURSDAY – CONDITIONING + STRENGTH (NEW FORMAT)
This is a new setup we’re adding to the cycle.
Until now, we always did strength and conditioning on separate days. Not anymore. This session mixes both — and it’s going to challenge you.
How it works:
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Every 2 minutes, you complete a couplet:
1 conditioning movement (bike or run for calories)
1 strength movement (barbell or dumbbell lift) -
Rest with whatever time is left in the 2 minutes
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Repeat for several rounds
Intensity options:
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Calories: 10 / 12 / 15 (Beginner / Intermediate / Advanced)
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Reps: 10 / 12 / 15 (Beginner / Intermediate / Advanced)
Your goal:
Work hard during the effort, rest during the leftover time. Don’t coast. Choose a level that makes you push.
Sample Couplets:
- Bike + Heavy DB or BB Hang Clean & Jerk
- Run + Heavy Sandbags
- Bike + KB Thruster
- Run + Push Press
- Bike + Heavy Sandbag
- Run + Single Arm DB Forward Lunge
Important:
These are not Hyrox-paced efforts. You need to go heavy on the strength part. Choose weights that challenge you, especially under fatigue.
