WEDNESDAY ZONE

GENERAL WARMUP

Coach Led Travelling Dynamic Series

Worlds Greatest Stretch

Shoo the Chickens

Cossack Squats etc…..

Norwegian 4x4 — Week 5

Format: 4 rounds total

• 4:00 ON

• 2:00 OFF / full recovery

• Aim to sustain high aerobic output without redlining too early

Station 3. 

25/15 Cal Echo Bike

15/12 Burpees 2 Plate 

Time Remaining

Max Cal Echo Bike

Station 4

500/400m Row

20/15 Box Jump Overs 

Time Remaining:

Max metres Row

Station 1.

400/300m Run

25m Sled Push

Time Remaining

Max Distance Shuttle Run (10m)

Station 2. 

500/400m SkiErg

20/16 DB Hang Snatch 22.5/15

Time Remaining

Max metres SkiErg

Target RPE:

Minute 1 = 7.5/10

Minute 2–3 = 8.5/10

Final minute = 9–9.5/10

Primary Objective: Raise VO₂ max and lactate threshold under functional fatigue

Secondary Objective: HYROX-specific repeatability, pacing discipline, and compromised engine work

Goal: Accumulate as much quality work as possible while staying aerobic enough to repeat across all four stations with minimal drop-off.

MIDLINE

Escalating Durante Core

5:00 AMRAP

2-4-6-8-10...

Hollow Rocks

V-Ups

Tuck Ups

Hollow Hold (Seconds)