The Progrm

Grip killer? You tell us.
This week’s Mash doesn’t have a barbell in sigh! Make sure to choose kettlebells that allow you to always do 6-10 unbroken reps of each movement.
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Ropes and Kettlebells

For time:

2 Legless rope climbs to 15ft
20 Double KB Sn**ches
40/30 cal Ski
20 Double KB Sn**ches
2 Legless rope climbs to 15ft

Rest 5 min

2 Legless rope climbs to 15ft
20 Double KB Hang cleans
40/30 cal Row
20 Double KB Hang cleans
2 Legless rope climbs to 15ft

Rest 5 min

2 Legless rope climbs to 15ft
20 Alt. Double KB OH Lunges
40/30 cal Echo bike
20 Alt. Double KB OH Lunges
2 Legless rope climbs to 15ft

KBs 2 x 24/16kg

T minus 7 days. Europe is coming and Texas should be ready.

First few sessions done and dusted in the lone star state heat, which hits different 🥵🌶️🌵

PS: swipe to the end and remember not to take yourself too seriously!

Outdoor training. Intense workouts. Pushing limits.

The Games camp comes to an end. Mallorca once again as the training ground where lots of lessons were learnt and final prepping was done.

T minus 3 weeks 👀

📷

It’s hammer time!
Make sure hat during the DB clean and jerks both heads of the DB need to make contact with the floor.

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For time:
3 Rounds of:
7 Hang power cleans 80/55kg
7 Front squats 80/55kg
7 BMU

Rest 5 min

For time:
500m Row
25 DB Thrusters 2 x 30/20kg
50 DB Deadlifts 2 x 30/20kg

directly into:

For time:
1k Bike erg
15 Single arm DB C+J, left arm 1 x 30/20kg
15 Single arm DB C+J, right arm 1 x 30/20kg

Rest 5 min

3 Rounds of:
3 Rope Climbs to 15ft
400m Run
7 Hang power sn**ches 60/45kg

We decided to throw it back with an old favorite today. Who remembers this dreamy workout? ☁️👀

In this style of workout, transitions are key ♻️

Tag someone who should join you, and have fun 👼👊🏼
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MASH:
“60 rounds of heaven.”

30 rounds for time:
3 Burpees
2 Power Cleans 30-60kg
1 RMU / Strict pull-up

5 Minutes Rest.

20 rounds for time:
3 Burpee Box Jumps 24/20″
2 Thrusters 30-60kg
1 sHSPU / push-up

5 Minutes Rest.

10 rounds for time:
3 Box Jumps 24/20″
2 Sn**ches 30-60kg
1 BMU / jumping BMU
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RX weights 🏋🏽‍♂️
Power clean @60/45 kg
Thruster @45/30 kg
Sn**ch @60/45 kg

One word of advice; don’t go out of the gate too hot.
Try to stay steady and consistent to make sure you hold the pace at the last rounds.

Weekend = Quality time
Quality time = Mash 🫶🏼
How else would you spend it?

We’ve got three lovely AMRAP’s with a bit of something for everyone.
Aim for a steady pace and try to never stop moving. Can you go unbroken all the way through?
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10 min AMRAP:
10/7 cal Echo bike
10m Handstand walk
10 Toes to ring

Rest 5 min

10 min AMRAP:
10/7 cal Ski erg
10 Power sn**ches 35/25kg
10 Alt. Back rack lunges 35/25kg

Rest 5 min

10 min AMRAP:
10/7 cal Row
10 Devils press 2 x 15/10kg
1 Legless rope climb to 15ft

Mash is back 🐸🦎🌈
Let's finish the week strong before some well deserved rest.

Be careful, this one looks easier on paper than it is in practice.
Don’t come out too hot and pace according to your capacity from the start. For the barbell you should be able to do quick singles throughout.
Do not use more than 75% of your most recent 1RM Sn**ch/Cluster.

Rx = 80/55kg
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”Chameleon 2.0”

For time:
1 – 2 – 3 – 4 reps of:
Rope climbs
Wall-walks
Burpee box jump overs 30in

Directly into:

4 – 3 – 2 – 1 reps of:
Squat sn**ch
Cluster
BBJO 30in

Rest 5 min

10 – 20 – 30 – 40 reps of:
Cal Ski erg
Cal Echo bike

Rest 5 min

1 – 2 – 3 – 4 reps of:
Squat sn**ch
Cluster
BBJO 30in

Directly into:

4 – 3 – 2 – 1 reps of:
Rope climbs
Wall-walks
Burpee box jump overs 30in
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Who’s happy to be getting started?🚀

Here are our initial thoughts and tips on the QuarterFinals workouts.

Enjoy this experience and make sure you leave each workout proud of your effort 🔥

Warm ups and specific movement prep is all included in our QuarterFinals blog post. Find the link in our stories!

Team work, makes the dream work.

Team C23 Progrm Motion came together with one shared simple goal: be among the best in Europe, and the world.

We’d say they’ve been crushing it so far🌶️🌵

Epic to see this group of athletes come together, even more excited to see what is to come leading into the next stage.

Chip, chip, chip away!

Good things come to those wait. You didn’t think we’d leave you without a Mash did you?

Pace each chipper according to your capacity. However
aim for bigger sets on the first two and expect to have more frequent breaks during the last two.

Make sure to hold yourself accountable and keep the rest breaks as short as possible!

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“Chip, Chip, Chip”

For time:
50 Hand-release push-ups
40 Pull-ups
30m HSW
20 BMU
10 Parallette HSPU

Rest 5 min

For time:
50 Deadlifts 60/45kg
40 Box jumps 24/20in
30 STOH 60/45kg
20 Line-facing burpees
10 Squat cleans 60/45kg

Rest 5 min

For time:
25 HSPU
20 Strict pull-ups
15 Wall-walks
10 RMU
5 Strict parallette HSPU 10/5cm deficit

Rest 5 min

For time:
25 Deadlifts 80/55kg
20 Box jumps 30in MF
15 STOH 80/55kg
10 Burpee box jump over 24/20in
5 Squat cleans 80/55kg

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Breaking limits
Building experience
Making memories
And having fun

That’s what is all about and why we care so much about this event.

Head over to to follow the full experience and get a look behind the scenes on our YouTube channel.

📸 & .jpg

Breaking limits
Building experience
Making memories
And having fun

That’s what is all about and why we care so much about this event.

Head over to to follow the full experience and get a look behind the scenes on our YouTube channel 🎥

📸 & .jpg

Swipe for an easter egg 🪺
The best one you’ll receive.

This week, all you need is you, yourself and 10 meters of floor space.
Pretty simple! But by no means easy.

Go for it now or save for later.
Let us know how you get on 🔥

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“Hyrox MASH #2”

10 rounds for time:
100m run*
20m burpee broad jumps
100m run*
20m walking lunges (bodyweight only)

*The run is supposed to be done as a shuttle run. Meaning you will run 5 x down and back.

On the burpee broad jumps you need to place your hands within a forearm length of the feet.
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People will take you for a whirlwind as you go through this Mash 🌪️🚨

Finally back to routines and kicking off the weekend with The Mash!

Send this to the person who is joining you🫱🏼‍🫲🏽

Remember to check out the Mash group and share your scores with the rest of us.

As always, scale to a weight/movement that is challenging but doable for you.
Find our suggested scalings in the group.
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“WHIRLWIND”
10 Rounds of:
3 BMU
2 Bar-facing burpees
1 Squat sn**ch 80/55kg

Rest 5 min

10 Rounds of:
10/7 cal Row
10/7 cal Echo bike
10/7 cal Ski

Rest 5 min

10 Rounds of:
1 Squat clean 100/70kg
2 Bar-facing burpees
3 Strict HSPU

Aim for quick transitions on every part. During the middle piece a lot of time can be wasted getting to your target pace.
You should always aim to reach it in 3 strokes on the row and ski.
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Three weeks flew by like that 🔥

Whatever your goals may be, make sure you make the most out of this. Make yourself proud.
These are our hot tips for getting the best score possible.

Last week - let’s go.

That was quick and spicy 🌶️
Breaking down the performances of the third and last live Open announcement for this year.
It was a close fight!

Classic Castro workout where no one can hide.

Some hot tips from us for your 24.2 🌶️

For warm up and more in depth tips head to our 24.2 blog post.
Link in stories 🔥

Week two of the Open is here. Here’s a deep dive into the guy’s performances during the live announcement.

A long workout where consistency is key.
Staying disciplined and not losing time in transitions will be important. Just 4 reps/40 meters divided the athletes in the end.
Each of them had a small hiccup with their ropes.

Stay tuned for our initial thoughts and strategy tips for this workout coming later 🔥

05:59
22nd worldwide
Luka the Smile Vunjak kicking off the Open with a bang.

Blazing ⚡️

#24.1

2024 season has officially kicked off!
Here are our quick tips🌶️🌵

Your pacing chart for 24.1
Here’s our breakdown analysis of the nights live announcement 📈
We saw some impressive times. Now it’s our turn to tackle this test of fitness.

Do you know your own capacity? 🔍
This week’s Mash requires an accurate self assessment, where you yourself determine the repetitions or calories 🧐

You should base it on your slowest movement among the four movements; Ski / WB / Row / Burpees.

We recommend choosing a number within the span of 10-20.

Fight to maintain it for the entire EMOM on every movement.

Sweating is more fun with company 🥹
Tag your Mash buddies 🫱🏼‍🫲🏽
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HYROX Mash

40 min EMOM
Min 1: Ski for cal
Min 2: Wallballs 9/6kg 10/9ft
Min 3: Row for cal
Min 4: Burpees
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