Monday
Strength
Deficit Deadlift
Complete a 5×5 at 70%-75% of Deficit Deadlift on a 25-45lb competition plate. (This will also mean that you need a narrow stance today.)
Light 200m jog or 90 sec on a bike between sets, this is your recovery time.
WOD – 19 min ladder
Part A – 16 min ascending ladder
2-4-6-8-10-12… of:
Box Jumps
Pull-Ups
Push-Ups
E4MOM (starting at 0:00): 20 Wall Balls
L3: 25/20lb WB
L2: 20/14lb WB (RX)
L1: 14/10lb WB
Score = Total Reps
Tuesday
Strength
Hang Power Snatch
Complete a 5×5 Hang Power Snatch, with a focus on good form and cycling the bar. Self-directed loading today.
WOD – 16 min Tabata
Kettlebell Swings
Sit-Ups
Jump Lunges
Plate Russian Twists
L3: 70/53lb KB and 35/25lb Plate
L2: 53/35lb KB and 25/15lb Plate (RX)
L1: 35/25lb KB and 15/10lb Plate
Score = Total Reps
Wednesday
Strength
Strict Press
Complete the following, aiming for a 60-90 seconds of rest between sets:
3×3 at 75%-80%
3×2 at 80%-85%
3×1 at 85%-90%
If your shoulders are feeling it from the first 2 days, consider using this time as active recovery, Zone 2 on a piece of cardio equipment, or use this time to work on a strength or skill of your choice.
WOD – 5 rounds, 15:30 min
90 seconds on / 2 minutes off:
15/10 Calorie Row
Max Bench Press in remaining time (40%-50% of your 1RM)
L3: 20/14 Calories
L2: 15/10 Calories (RX)
L1: 10/7 Calories
Score = Max Reps Completed
Thursday
WOD – 3 rounds, 38 minutes
10 min to complete:
40/30 Calorie on Echo Bike
AMRAP of:
4 Hang Power Cleans
6 Front Squats
8 Toes To Bar
4:00 min rest between rounds
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55
Score = Total Rounds + Reps
Friday
Skill
Double Unders
Flight Simulator – 13 min cap
Double Unders (5-10-15-20…45-50-45…20-15-10-5)
If you are still working on your DUs, use this time to practice.
WOD – 5 rounds for time, 16 min cap
Buy in: 800m run
15/12 Calories on SkiErg
5 Skeleton Rows
7 DB Box Step-Ups on each leg
Cash Out: 800m Run
L3: 60/40lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
HYROX
Tuesday
WOD 1 – 5 rounds, 20 min cap
400m Run
1 Sled Push
1 Sled Pull
Try to add just a little weight with each round.
WOD 2 – 16 min Tabata
Kettlebell Swings
Sit-Ups
Jump Lunges
Plate Russian Twists
Wednesday
WOD 1 – 4 rounds, 20 min cap
Partner A) 500m SkiErg Sprint
Partner B) 20 Sandbag Lunges
Switch when SkiErg work is completed.
WOD 2 – 5 rounds, 15:30 min
90 seconds on / 2 minutes off:
15/10 Calorie Row
Max Burpees in remaining time*
*Or max rep Bench Press if you prefer (40%-50% of your 1RM)
Thursday
WOD – 4 rounds for time, 40 min cap
800m Run
30 Wall Balls
20 Burpee Broad Jumps
200m Farmers Carry
Sunday
WOD 1 – 2 rounds for time, 26 min cap
500m SkiErg
400m Run
25 Burpee Broad Jumps
400m Run
500m SkiErg
Rest 3 minutes between rounds
WOD 2 – 15 min ascending ladder
3-6-9… of:
Calories on Rower
Dumbbell Snatch (on each arm)