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":"2","reps":"1"}],"guideID":"66d192a2334f47a5470c7db3","workoutExerciseItemID":"66d192a2334f47a5470c7db3","workoutExerciseFullName":"Treadmill"}],[{"exerciseName":"Treadmill","exerciseNotes":"NOW WE GET INTO IT!","sets":1,"exercises":[{"measure":"Zone","quantityUnit":"Km","loadAmount":"3-4","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"1.5"}],"guideID":"66d192a2334f47a5470c7db3","workoutExerciseItemID":"66d192a2334f47a5470c7db3","workoutExerciseFullName":"Treadmill"}],[{"exerciseName":"Sled Push","exerciseNotes":"50m Sled Push with 100 kgs on the sled","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Km","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"0.05"}],"guideID":"683bfc3ed896da235d04e184","workoutExerciseItemID":"683bfc3ed896da235d04e184","workoutExerciseFullName":"Sled Push"}],[{"exerciseName":"Treadmill","exerciseNotes":"Focus on breathing, the run if actually your \"rest\" period.","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":"Get your rhythm down pat.","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":"Focus on breathing, the run if actually your \"rest\" period.","sets":1,"exercises":[{"measure":"Zone","quantityUnit":"Km","loadAmount":"3-4","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"1.5"}],"guideID":"66d192a2334f47a5470c7db3","workoutExerciseItemID":"66d192a2334f47a5470c7db3","workoutExerciseFullName":"Treadmill"}],[{"exerciseName":"Burpee Broad Jump","exerciseNotes":"80m Burpee Broad Jumps","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Km","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"0.08"}],"guideID":"683c003999af5359183b4ec2","workoutExerciseItemID":"683c003999af5359183b4ec2","workoutExerciseFullName":"Burpee Broad Jump"}],[{"exerciseName":"Treadmill","exerciseNotes":"Focus on breathing, the run if actually your \"rest\" period.","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":"If you can do 100 wall balls. Keep practicing that breakdown.","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"AMRAP","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"12"}],"guideID":"66d57fa176c69b6bc1d4aa02","workoutExerciseItemID":"66d57fa176c69b6bc1d4aa02","workoutExerciseFullName":"Wall Ball"}]]

HYROX 3

HYROX 3
30 mins

LET'S GET PHYSICAL!

683c062b99af5359183ec6bd

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
Sled Push
 sets
 kg
 reps 
 rest
Notes
683bfc3ed896da235d04e184
Plate
Sled Push
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Glutes,Hamstrings
Gluteus Maximus,Hamstrings
Secondary Muscles
Sled Push 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
Burpee Broad Jump
 sets
 kg
 reps 
 rest
Notes
683c003999af5359183b4ec2
Bodyweight
Burpee Broad Jump
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads,Glutes,Hamstrings,Hips,Calves
Quadriceps,Gluteus Maximus,Hamstrings,Hips,Gastrocnemius
Secondary Muscles
Burpee Broad Jump 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
683bfc3ed896da235d04e184
683bfc3ed896da235d04e184
Sled Push
Sled Push
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
683c003999af5359183b4ec2
683c003999af5359183b4ec2
Burpee Broad Jump
Burpee Broad Jump
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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