CYCLE 2 – WEEK 1 PROGRESSION
Week 1 marks the beginning of our new 6-rep strength phase. After completing the 9-rep phase in Cycle 1, we now move into a heavier strength focus while continuing to build consistency and technical confidence.
The main movements rotate through the week, giving athletes the opportunity to develop strength across different patterns while gradually becoming more comfortable with heavier working loads.
The Intensity sessions continue to provide variety through For Time workouts, benchmarks, EMOMs and intervals, with a strong focus on pacing and sustainable output.
WEEKLY SCHEDULE
Monday: Squat Snatch + Squat Snatch Intensity
Tuesday: Deadlift + Helen
Wednesday: Power Clean + Power Clean Run Intervals
Thursday: Strict Press + Gymnastics EMOM
Friday: Back Squat + Back Squat Conditioning
Saturday: Team of 2
Sunday: Run Club – HYROX Engine
BUILDING STRENGTH
We are now starting our 6-rep phase.
The focus is on gradually increasing the load while maintaining strong movement quality.
We want athletes to develop:
Greater strength under load
Better movement quality
Stronger positions
Consistent technique
More confidence with heavier weights
A better understanding of their working loads
5 SETS × 6 REPS – EVERY 2:00
The goal is to build across the five sets without sacrificing technique.
WHERE ARE WE NOW?
We have completed the previous 9-rep phase and are now moving into the next stage of the cycle.
Week 1 is about establishing a strong starting point for the new 6-rep phase.
Athletes should use this week to understand what a good working weight feels like at six reps and establish a solid foundation for the weeks ahead.
The goal is not to chase a maximum.
Build the weight. Maintain quality. Learn your new working range.
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WEEKLY FOCUS
Start the new 6-rep strength phase
Build confidence with heavier working weights
Maintain strong movement quality
Develop Squat Snatch and Power Clean technique
Build pressing strength
Improve gymnastics capacity
Develop pacing and engine
Test yourself with the Helen benchmark
Work on team strategy and communication
Finish the week with a HYROX-inspired Run Club
COACH'S MESSAGE
“A new phase means a new opportunity to build. This week is about learning what six strong reps feel like and establishing the foundation for the weeks ahead. Don’t rush the process and don’t chase a max. Build your strength, move with purpose and learn your new working weights.The goal this week is simple: start strong, stay consistent and build from here.”
