Great job getting to the end of this month! We are deloading and Daddy’s got a special surprise for you. We’re doing only 1 session each of Workout A-B-C and these are significantly downregulated to make them relatively easy. We just need to maintain competency and familiarity with the movement patterns.
The surprise is also the Challenge of the Week. It’s the HYROX Lite! We’re taking the popular HYROX fitness race (you can read all about it in the link if you like) and scaling it back a bit to fit our needs. Right now we are deloading in the first month of the Strength Block, and this is actually a power (aerobic and anaerobic) event, but we’ve got it dialed in to be a fun changeup for the week. The standard event is 8 x 1000 meter run plus a focused power workout after each run. Our version is quite a bit less challenging (for now).
Couple things to mention. Like every Challenge, this is optional. If for any reason you are not inclined to try it, no worries. Next, if you have access to a commercial gym with all the equipment (including an indoor track or treadmill), have at it. But I’m going to provide a substitute exercise in the Breakdown for each of the 8 mini workouts.
You’ll also notice that A-B-C have only 3 x 10 at RPE 6-7-8 in the Primary, and a reduction in the Accessory. You can organize the sessions any way you want this week, and place the HYROX Lite wherever it fits best.
Week of 2025-02-24 (week 4 of month 1: Strength Block) KB = KETTLEBELL, MB = MEDICINE BALL, DB = DUMBBELL, BB = BARBELL, E = ELASTIC BAND OR TUBING
BW = BODYWEIGHT, SB = SANDBAG, OHP = OVERHEAD PRESS
[The longer Breakdowns for A-B-C were in the first two weeks this month, and there were some pointers last week if you need to check those.]
All About HYROX Lite: Here’s what our event looks like. We locomote (walk or jog) 4 minutes, then spend 1 minute at the workout station. This gets repeated 8 times total. So, you do your locomotion first (inside or out, treadmill or not) at a comfortable pace, then get set up at the workout and do that exercise for a minute, grab a breath or drink, and locomote your way to the next station. Each of the Alternative Exercises is demonstrated in the video above.
HYROX Lite
This session does not require warmup. Should take about 45 minutes to complete. Then do a little cooldown stretching as you prefer. Here is a description of each of the alternative exercises.
Elastic Tubing Simulation from High Anchor: Place your tubing (or band) over your overhead or pullup bar. Step back 1-2 feet. Mimic the xc ski double poling motion.
Sliding Mountain Climber: Get in position on smooth floor (or shiny cardboard). Place rags under your shoes or just wear socks. Keep feet on ground and “run” mountain-climber style. Keep your neck relaxed by looking down, not forward.
Elastic Deadlift: Step on heavy band under both arches. Perform a standard deadlift with a brisk cadence.
Box Pushups and Jump Alternations: Stand facing a 12-18” plyo box. Do an incline pushup, then a countermovement jump onto the box. Step down safely and repeat.
Elastic Squat/Row Combo: Picture doing a rowing machine in a standing position. Anchor your tubing at a low point near the floor. Back up until you have tension on the tubing. Pull the handles into your lower ribcage. As you descend into a squat, reach your hands forward. Then rise up, pulling and squeezing into the completion of the row. Find your rhythm.
KB/DB March in Place: Use heavy kettlebells or dumbbells. Hold them at your sides and march in place with high knees.
Alternating Reverse Sandbag Lunges: Throw your sandbag onto your shoulders. Alternate backward stepping lunges. Stay tall in the torso.
Thrusters Without Releasing Ball: Standard medicine ball thruster. Remember to squat below parallel and finish overhead with every rep. Be a piston.
Enjoy!