Swap Exercises

Pull Up
Equipment:
Difficulty:
Lat Pull Down
Equipment:
Difficulty:
Seated Cable Row
Equipment:
Difficulty:
Bent Over Row
Equipment:
Difficulty:
Swap selected exercise with existing exercise for the:
Current WorkoutRest of the programBack
[[{"exerciseName":"Treadmill","exerciseNotes":"WARM UP!","sets":1,"exercises":[{"measure":"Zone","quantityUnit":"Km","loadAmount":"1-2","exerciseRestSeconds":"0","exerciseRestMinutes":"0","reps":"1"}],"guideID":"66d192a2334f47a5470c7db3","workoutExerciseItemID":"66d192a2334f47a5470c7db3","workoutExerciseFullName":"Treadmill"}],[{"exerciseName":"Treadmill","exerciseNotes":"This is not a jog! RUN!","sets":1,"exercises":[{"measure":"Zone","quantityUnit":"Km","loadAmount":"3-4","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"1.5"}],"guideID":"66d192a2334f47a5470c7db3","workoutExerciseItemID":"66d192a2334f47a5470c7db3","workoutExerciseFullName":"Treadmill"}],[{"exerciseName":"Ski Erg","exerciseNotes":"PRACTICE TECHNIQUE, better to hold a constant output than gun it at the start and fade later.","sets":1,"exercises":[{"measure":"Zone","quantityUnit":"Km","loadAmount":"3-4","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"1"}],"guideID":"66d1907f754964e6d740dd25","workoutExerciseItemID":"66d1907f754964e6d740dd25","workoutExerciseFullName":"Ski Erg"}],[{"exerciseName":"Treadmill","exerciseNotes":"","sets":1,"exercises":[{"measure":"Zone","quantityUnit":"Km","loadAmount":"3-4","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"1.5"}],"guideID":"66d192a2334f47a5470c7db3","workoutExerciseItemID":"66d192a2334f47a5470c7db3","workoutExerciseFullName":"Treadmill"}],[{"exerciseName":"Farmers Carry Treadmill","exerciseNotes":"DON'T NEED TREADMILL. 200m Farmer Carries. Use 2x16kg kettlebells if possible","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Km","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"0.2"}],"guideID":"6433aeca76672605c1735afc","workoutExerciseItemID":"6433aeca76672605c1735afc","workoutExerciseFullName":"Farmers Carry Treadmill"}],[{"exerciseName":"Treadmill","exerciseNotes":"","sets":1,"exercises":[{"measure":"Zone","quantityUnit":"Km","loadAmount":"3-4","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"1.5"}],"guideID":"66d192a2334f47a5470c7db3","workoutExerciseItemID":"66d192a2334f47a5470c7db3","workoutExerciseFullName":"Treadmill"}],[{"exerciseName":"Forward Lunge","exerciseNotes":"Use 10kg sandbag if possible, if to 2x10kg kettlebells","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Km","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"0.1"}],"guideID":"6548b649de49aa41d6523da6","workoutExerciseItemID":"6548b649de49aa41d6523da6","workoutExerciseFullName":"Forward Lunge"}],[{"exerciseName":"Treadmill","exerciseNotes":"","sets":1,"exercises":[{"measure":"Zone","quantityUnit":"Km","loadAmount":"3-4","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"1.5"}],"guideID":"66d192a2334f47a5470c7db3","workoutExerciseItemID":"66d192a2334f47a5470c7db3","workoutExerciseFullName":"Treadmill"}],[{"exerciseName":"Wall Ball","exerciseNotes":"50 Wall balls. Practice these well and figure out a breakdown that works for you, i.e. 20, rest, 20 rest...","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66d57fa176c69b6bc1d4aa02","workoutExerciseItemID":"66d57fa176c69b6bc1d4aa02","workoutExerciseFullName":"Wall Ball"}]]

HYROX 2

HYROX 2
40 mins

LET'S GET PHYSICAL!

66d57f3b6d83e1ea022d65ce

Play Button
Treadmill
 sets
 kg
 reps 
 rest
Notes
66d192a2334f47a5470c7db3
Machine,Bodyweight
Treadmill
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes,Quads,Calves
Hamstrings,Gluteus Maximus,Quadriceps,Gastrocnemius
Secondary Muscles
Obliques,Abs,Lower Back
Treadmill muscle groups
Play Button
Treadmill
 sets
 kg
 reps 
 rest
Notes
66d192a2334f47a5470c7db3
Machine,Bodyweight
Treadmill
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes,Quads,Calves
Hamstrings,Gluteus Maximus,Quadriceps,Gastrocnemius
Secondary Muscles
Obliques,Abs,Lower Back
Treadmill muscle groups
Play Button
Ski Erg
 sets
 kg
 reps 
 rest
Notes
66d1907f754964e6d740dd25
Machine,Bodyweight
Ski Erg
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats,Triceps,Shoulders
Latissimus Dorsi,Triceps brachii,Deltoids
Secondary Muscles
Glutes
Ski Erg muscle groups
Play Button
Treadmill
 sets
 kg
 reps 
 rest
Notes
66d192a2334f47a5470c7db3
Machine,Bodyweight
Treadmill
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes,Quads,Calves
Hamstrings,Gluteus Maximus,Quadriceps,Gastrocnemius
Secondary Muscles
Obliques,Abs,Lower Back
Treadmill muscle groups
Play Button
Farmers Carry Treadmill
 sets
 kg
 reps 
 rest
Notes
6433aeca76672605c1735afc
Plate loaded
Farmers Carry Treadmill
Notes:
Key Points:
  • Select resistance difficulty.
  • Grip handles and begin walking at desired pace.
  • To stop, use the break or step off the machine.
Common Mistakes:
  • Lack of stability.
  • Walking inconsistently.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings, Calves
Farmers Carry Treadmill - Plate loaded muscle groups
Play Button
Treadmill
 sets
 kg
 reps 
 rest
Notes
66d192a2334f47a5470c7db3
Machine,Bodyweight
Treadmill
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes,Quads,Calves
Hamstrings,Gluteus Maximus,Quadriceps,Gastrocnemius
Secondary Muscles
Obliques,Abs,Lower Back
Treadmill muscle groups
Play Button
Forward Lunge
 sets
 kg
 reps 
 rest
Notes
6548b649de49aa41d6523da6
KettleBell
Forward Lunge
Notes:
Key Points:

  • Take a large step forward and space your feet at hip width.

  • Bend your front leg until it's at roughly 90 degrees and your back knee is close to the floor.

  • Extend back up to standing and repeat.

Common Mistakes:

  • Striding too far forward.

  • Too small of a stride forward.

  • Hips caving inwards on the way down.

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads, Glutes
Quadriceps, Gluteus Maximus
Secondary Muscles
Hamstrings
Forward Lunge - KettleBell muscle groups
Play Button
Treadmill
 sets
 kg
 reps 
 rest
Notes
66d192a2334f47a5470c7db3
Machine,Bodyweight
Treadmill
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Hamstrings,Glutes,Quads,Calves
Hamstrings,Gluteus Maximus,Quadriceps,Gastrocnemius
Secondary Muscles
Obliques,Abs,Lower Back
Treadmill muscle groups
Play Button
Wall Ball
 sets
 kg
 reps 
 rest
Notes
66d57fa176c69b6bc1d4aa02
Medicine Ball
Wall Ball
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads,Glutes,Shoulders
Quadriceps,Gluteus Maximus,Deltoids
Secondary Muscles
Abs,Obliques,Lower Back
Wall Ball muscle groups
66d192a2334f47a5470c7db3
66d192a2334f47a5470c7db3
Treadmill
Treadmill
3
3
1
3
m 
0
s
 rest
66d192a2334f47a5470c7db3
66d192a2334f47a5470c7db3
Treadmill
Treadmill
3
3
1
3
m 
0
s
 rest
66d1907f754964e6d740dd25
66d1907f754964e6d740dd25
Ski Erg
Ski Erg
3
3
1
3
m 
0
s
 rest
66d192a2334f47a5470c7db3
66d192a2334f47a5470c7db3
Treadmill
Treadmill
3
3
1
3
m 
0
s
 rest
6433aeca76672605c1735afc
6433aeca76672605c1735afc
Farmers Carry Treadmill
Farmers Carry Treadmill - Plate loaded
3
3
1
3
m 
0
s
 rest
66d192a2334f47a5470c7db3
66d192a2334f47a5470c7db3
Treadmill
Treadmill
3
3
1
3
m 
0
s
 rest
6548b649de49aa41d6523da6
6548b649de49aa41d6523da6
Forward Lunge
Forward Lunge - KettleBell
3
3
1
3
m 
0
s
 rest
66d192a2334f47a5470c7db3
66d192a2334f47a5470c7db3
Treadmill
Treadmill
3
3
1
3
m 
0
s
 rest
66d57fa176c69b6bc1d4aa02
66d57fa176c69b6bc1d4aa02
Wall Ball
Wall Ball
3
3
1
3
m 
0
s
 rest
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