Cfis/b&s HYROX Training Club

Cfis/b&s HYROX Training Club The CFIS/B&S HYROX Training Club is created for north shore athletes looking to train HYROX style.

HYROX CONDITIONING 9/10PARTNER WORKOUTS42 MINSSection duration: 42 minsRep/Interval Scheme: 19min Work/ 2min Rest, 2 Ro...
09/10/2026

HYROX CONDITIONING
9/10

PARTNER WORKOUTS
42 MINS
Section duration: 42 mins
Rep/Interval Scheme: 19min Work/ 2min Rest, 2 Rounds

Zone 1
Partner 1 (Timer): 500 M Run at RPE 8+,
Partner 2: Couplet
10x DB Hang Clean
MAX M SkiErg

Zone 2
Partner 1 (Timer): 30M Underhand Sled push,
Partner 2: Max M Row until partner finishes

HYROX CONDITIONING 9/6 LONG FORM CONDITIONING 60 MINS:Section duration: 60 minsRep/Interval Scheme: 04:00 Work/01:00 ...
09/05/2026

HYROX CONDITIONING
9/6
LONG FORM CONDITIONING 60 MINS:
Section duration: 60 mins
Rep/Interval Scheme: 04:00 Work/01:00 Rest, 12 Rounds

Zone 1
04:00
Run 8

Zone 2
Buy In
250/300 M SkiErg 8
Then,
Couplet - For Remaining Time
10 M Underhand Sled Push
10 M Sled Pull

Zone 3
20 M KB Walking Lunge
40 M KB Farmer's Carry

Zone 4
TOTM (Top of the minute = 4 rounds)
01:00 / 18/25x Wallballs

DESCENDING FINISHER
4 MINS
Section duration: 4 mins
10x Burpees Chest to Floor
10x Jump Squats

* Individual finisher
* 4-minute countdown
* Athletes complete 10, 9, 8... down to 1 of each exercise
* Work back up if time allows

HYROX CONDITIONING August 30th - 8am COMPROMISED RUN AND SPEED PLAY 44 MINSSection duration: 44 minsRep/Interval Scheme...
08/30/2026

HYROX CONDITIONING
August 30th - 8am

COMPROMISED RUN AND SPEED PLAY 44 MINS
Section duration: 44 mins
Rep/Interval Scheme: 20:00 Work/02:00 Rest, 2 Rounds

Zone 1: 20 Minute Strength Endurance
07:00
Run 7
20x Dual KB Rack squat
40x Dual KB Reverse Lunge (Hang)
FRT / MAX M Run 7

Zone 2
Zone : 10 minute SkiErg Speed Play
01:00 SkiErg 8
01:00 10-12 UKBS

Zone : 10 Minute RowErg Speed Play
01:00 RowErg 8
01:00 10 Push ups > 10 V-ups

PARTNER WORKOUT: 16 MINS
Section duration: 16 mins
Rep/Interval Scheme: 07:00 Work/01:00 Rest, 2 Rounds

Zone 1
Partner Workout
Partner 1
TIMER
25/30x
Wallballs

Partner 2
Until Partner Finishes
KB Farmer's Carry

Zone 2
50% of Comp Weight
Partner 1
TIMER
32 M Underhand Sled Push

Partner 2
Until Partner Finishes
Rest

08/19/2026

HYROX CONDITIONING
8/20

CAPACITY WORK 42 MINS
Section duration: 42 mins
Rep/Interval Scheme: 19:00 Work/02:00 Rest, 2 Rounds

Zone 1
Sustained Capacity
Effort
3 rounds
05:00 Run 7

Recovery 02:00 Run 5 (Optional: ^Back squat x5)

Zone 2
Partner Ergs
Partner 1: TIMER
400/500 M SkiErg 7

Partner 2
250/300 M RowErg 8
FRT Rest
(Optional ^ Strict OHP x5)

August 16th CFIS/B&S HYROX TRAINING CLUB Mini Sim.
08/15/2026

August 16th
CFIS/B&S HYROX TRAINING CLUB Mini Sim.

HYROX August 6th 8:30amZONE INTERVALS: 44 MINSSection duration: 44 minsRep/Interval Scheme: 20:00 Work/02:00 Rest, 2 Rou...
08/05/2026

HYROX
August 6th 8:30am

ZONE INTERVALS: 44 MINS
Section duration: 44 mins
Rep/Interval Scheme: 20:00 Work/02:00 Rest, 2 Rounds

Zone 1
Compromised Running
700/800 M
Run 7
20x KB Tightrope Deadlift
20x KB Split Squat

Zone 2
Partner Workout: Partner 1 is the timer
Partner 1
TIMER
400/500 M SkiErg 7

Partner 2
Until Partner Finishes
RowErg 5

Both Partners
Each Transition
7x DB Push Press

HYROX August 2nd CONDITIONING: 34 MINSSection duration: 34 minsRep/Interval Scheme: 15:00 Work/02:00 Rest, 2 RoundsZone...
08/01/2026

HYROX
August 2nd

CONDITIONING: 34 MINS
Section duration: 34 mins
Rep/Interval Scheme: 15:00 Work/02:00 Rest, 2 Rounds

Zone 1
Partner 1
20/25x
Calorie Ski 7

Partner 2
MAX x Wallballs

Zone 2
Partner 1
20/25x Calorie Row 7

Partner 2
Couplet
10x Dual KB Deadlift
10x KB Goblet Reverse Lunge

FINISHER: 16 MINS
Section duration: 16mins
Rep/Interval Scheme: 03:00 Work/01:00 Rest, 4 Rounds

Zone 1
MAX M Run 8

Zone 2
3 min Max Reps Triplet
15x DB Bent Over Rows
15x Pushups
15x MB Sit ups

HYROX 7/23SUSTAINED OUTPUT: 40 MINSSection duration: 40 minsRep/Interval Scheme: 04:00 Work/01:00 Rest, 8 RoundsZone 1R...
07/22/2026

HYROX 7/23

SUSTAINED OUTPUT: 40 MINS
Section duration: 40 mins
Rep/Interval Scheme: 04:00 Work/01:00 Rest, 8 Rounds

Zone 1
Run 8

Zone 2
Couplet
20 M Sandbag Walking Lunges
20 M Burpee Broad Jumps

Zone 3
SkiErg 8

Zone 4
Couplet
20x Wallballs
MAX M KB Farmer's Carry

Address

90 Leavitt Street/Shetlandpark Dock 20
Salem, MA
01970

Telephone

+19782048588

Website

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