MMF

Training Hub

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Monday — Upper Strength + Pull-Up

Smith Bench Press2 x 5-8

Chest Supported Row2 x 6-8

Smith Shoulder Press2 x 6-8

Lat Pulldown2 x 8-10

Cable Lateral Raise2 x 12-15

Cable Tricep Pushdown2 x 10-12

EZ Bar Curl2 x 10-12

Pull-Ups3 x AMRAP

Dips3 x AMRAP

Hanging Knee Raises3 x 12-15

Hack Squat2 x 6-8

Romanian Deadlift2 x 6-8

Walking Lunges2 x 20 steps

Leg Curl2 x 10-12

Standing Calf Raise3 x 12-15

Tibialis Raise2 x 15-20

HYROX Block3 rounds: 500m Run, 20 Wall Balls, 20m Farmers Carry, 90s rest

Pull-Ups4 x Max

Dips4 x Max

Feet Elevated Push-Ups3 x 15

Inverted Rows3 x 12

Pike Push-Ups3 x 10-12

Hanging Leg Raises3 x 12-15

HYROX Block4 rounds: 250m Ski, 10 Burpee Broad Jumps, 250m Row, 60s rest

Hack Squat2 x 10

Leg Curl2 x 10

Bulgarian Split Squat2 x 10 each leg

Leg Extension2 x 12

Standing Calf Raise3 x 15

Seated Calf Raise2 x 15

HYROX Builder4 rounds: 800m Run, 20m Sled Push, 20m Sled Pull, 20 Wall Balls, 2 min rest