MobEngine's plan for the next 12 weeks will be divided into three cycles, each lasting four weeks.

The First Cycle
During the first cycle, we will prioritize improving strength endurance of both upper and lower body primarily through Dumbbell Step-ups and Seal Rows.

These exercises are have low-skill prerequisite and are highly effective.

This strength focused component will be incorporated into our 90 mins long MobEngine class on Sunday, which will be followed by a heavier aerobic focused workout to conclude the session.

The Second Cycle
In the second cycle, we will begin to optimize our strength - specific to heavier HYROX movements: The Sled work.

We’ll train and test ourselves moving at or even above prescribed weights to really enhance our ability.

After the Sled training, we will finish the session with a 40 to 45-minute WOD, similar to what was done in the previous cycle.

The Third Cycle
During the third cycle, we will incorporate longer race simulation workouts lasting between 60 to 75 minutes to prepare for the actual HYROX race.

For the remainder of the MobEngine classes throughout the week, which span the entire 12-week cycle, our sessions will be divided between Zone 2 Erg work and Hyrox-specific movements. Additionally, we will have a run session on Saturdays to supplement our training.

MobStrong's primary focus in this new four-week cycle will be on developing upper body pull strength through the implementation of Ring Pull Ups. By incorporating a different grip variation from our previous cycle, we aim to keep the pull ups challenging while minimizing strain on the elbow joints during eccentric work.

Additionally, we will be working on core strength by incorporating Back Rack Holds as a complementary movement to the Pull Ups, focusing on isometric ability.

Our secondary focus will be shifted to the Vertical Press and Hinge movement category. Specifically, we will be building up strength endurance through Barbell Strict Press and Dumbbell Romanian Deadlift exercises. We begin by determining the ideal weight range for these exercises, aiming for 10-12 reps, and progressively increase volume, weight intensity, or both.

To conclude the session, we will utilize a superset format, incorporating Split Squats and Deficit Push Ups from the Squat and Horizontal Push categories. Our goal is to perform 2-3 sets of these exercises, focusing on achieving a pump in the target muscle groups while maintaining an effort level that can be easily repeated throughout the weeks.