CYCLE 2 – WEEK 3 PROGRESSION
Week 3 continues our 6-rep strength phase, but the focus now shifts toward building strength through more varied movement patterns and more technically demanding lifts.
After two weeks of establishing and building our working weights, we now challenge athletes to maintain strength and movement quality while working with Bench Press, Back Squat, Power Snatch Complex, Barbell Row and Squat Clean Complex.
The Intensity sessions continue to challenge athletes through For Time workouts, AMRAPs, EMOMs and classic benchmark workouts, with a strong focus on pacing, consistency, movement efficiency and sustainable output.
WEEKLY SCHEDULE
Monday: Bench Press + DB Floor Press Intensity
Tuesday: Back Squat + Nancy
Wednesday: Power Snatch Complex + Power Snatch Intensity
Thursday: Barbell Row + Barbell Row Intensity
Friday: Squat Clean Complex + Squat Clean Intensity
Saturday: Team of 2 – Josh-O
Sunday: Run Club – HYROX Engine
BUILDING STRENGTH
We are continuing our 6-rep strength phase, while introducing more technically demanding strength work.
The focus now shifts toward building strength while maintaining control through different movement patterns and complexes.
We want athletes to develop:
Greater strength under load
Better movement quality
Stronger positions
Improved technical consistency
Greater confidence with working weights
Better control under fatigue
Improved ability to maintain quality through complex movements
For the traditional strength movements:
5 SETS × 6 REPS – EVERY 2:00
For the Snatch and Clean Complexes:
5 SETS – EVERY 2:00
The goal is to gradually build the load while keeping every movement technically strong.
WHERE ARE WE NOW?
We have completed the first two weeks of the 6-rep phase and have now established a stronger understanding of our working weights.
Week 3 is about taking that foundation and applying it to different strength movements and more complex Olympic lifting patterns.
This week introduces:
Bench Press
Back Squat
Barbell Row
Power Snatch Complex
Squat Clean Complex
The Olympic lifting complexes challenge athletes to maintain the same technical positions as fatigue builds within the set.
The goal is not to chase a maximum.
Build the weight. Control the movement. Own the positions.
WEEKLY FOCUS
Continue developing the 6-rep strength phase
Build on the working weights from Weeks 1–2
Develop Bench Press and Back Squat strength
Build upper-back and pulling strength
Develop Power Snatch technique through a complex
Develop Squat Clean technique through a complex
Maintain strong positions as fatigue increases
Improve pacing and engine
Challenge yourself through varied Intensity formats
Develop consistency across benchmark-style workouts
Build teamwork and communication through Josh-O
Finish the week with a HYROX-focused Race Club
COACH'S MESSAGE
“Week 3 is where we start to build on the foundation from the first two weeks and challenge ourselves in new ways. The strength work is still about quality and progression, but we’re now introducing more technical movements and complexes. The goal is not simply to lift more — it’s to become stronger while moving better and maintaining control. Stay patient with the load, own your positions and trust the progression. Build with purpose, move with intent and keep pushing forward.”
