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":"Sled Pull","exerciseNotes":"Use 70kg on the Sled","sets":1,"exercises":[{"measure":"Kg","quantityUnit":"Km","loadAmount":"","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"0.05"}],"guideID":"683bfc6e1144d1a74a8b7141","workoutExerciseItemID":"683bfc6e1144d1a74a8b7141","workoutExerciseFullName":"Sled Pull"}],[{"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":"Row Erg","exerciseNotes":"","sets":1,"exercises":[{"measure":"Zone","quantityUnit":"Km","loadAmount":"3-4","exerciseRestSeconds":"0","exerciseRestMinutes":"2","reps":"1"}],"guideID":"66d19161319e1530e130717b","workoutExerciseItemID":"66d19161319e1530e130717b","workoutExerciseFullName":"Row 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"}]]

HYROX 4

HYROX 4
40 mins

LET'S GET PHYSICAL!

683c08e1e6cfc42a9ea64c9a

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 Pull
 sets
 kg
 reps 
 rest
Notes
683bfc6e1144d1a74a8b7141
Plate
Sled Pull
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Lats,Abs
Latissimus Dorsi,Rectus abdominis
Secondary Muscles
Sled Pull 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
Row Erg
 sets
 kg
 reps 
 rest
Notes
66d19161319e1530e130717b
Machine,Bodyweight
Row Erg
Notes:
Key Points:
Common Mistakes:

Exercise Notes:

Where you should 'feel it':
Primary Muscles:
Quads,Glutes,Lower Back
Quadriceps,Gluteus Maximus,Erector Spinae
Secondary Muscles
Glutes
Row 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
66d192a2334f47a5470c7db3
66d192a2334f47a5470c7db3
Treadmill
Treadmill
3
3
1
3
m 
0
s
 rest
66d192a2334f47a5470c7db3
66d192a2334f47a5470c7db3
Treadmill
Treadmill
3
3
1
3
m 
0
s
 rest
683bfc6e1144d1a74a8b7141
683bfc6e1144d1a74a8b7141
Sled Pull
Sled Pull
3
3
1
3
m 
0
s
 rest
66d192a2334f47a5470c7db3
66d192a2334f47a5470c7db3
Treadmill
Treadmill
3
3
1
3
m 
0
s
 rest
66d19161319e1530e130717b
66d19161319e1530e130717b
Row Erg
Row 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
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