Monday
Strength
Bench Press
Every 90 seconds for 10 rounds:
Complete 3 reps at 75%
WOD – 4 rounds for time, 20 min cap
400m Run
Max unbroken set of Pull-Ups
Max unbroken set of Push-Ups
No Levels Today
Athlete Notes:
-If you cannot complete 5 unbroken Pull-Ups, complete your max set and then complete 15 additional Ring Rows.
-If you cannot complete 10 unbroken Push-Ups, complete your max set and then complete 10 additional Push-Ups on your knees.
-Today will be extra challenging given we are doing both Bench and Push-Ups, you may feel this tomorrow.
Score = Total Pull-Up and Push-Up reps
Tuesday
Skill Work
Turkish Get-up
If you are experienced, challenge yourself with increased load or using awkward objects (med ball, shoe, etc).
If you are newer to this movement, spend this time to learn and practice.
WOD – 2 rounds, 16 min cap
500/400m Row
25 Dumbbell Hang Squat Cleans
25 Dumbbell Shoulder to Overhead
L3: 50/35lb DB and 115/75lb BB
L2: 35/25lb DB and 95/65lb BB (RX)
L1: 25/15lb DB and 75/55lb BB
Athlete Notes:
-If you prefer, you can use a barbell instead of dumbbells. Same rep count so adjust your load accordingly.
Score = Time
Wednesday
Skill
Rope Climb
Advanced: 1 legless climb every 1:30 for 7 sets
Experienced: 1-2 climbs every 1:30 for 7 sets
Learning: your coach will walk through technique/drills
Sit on a bike and recover between sets.
WOD – 2 rounds, 14 min cap
30/21 Calories on Echo Bike
30 Box Jumps Overs
30 Kettlebell Swings
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Time
Thursday
Strength
Bear Complex
15 minutes
Build to a heavy 3-rep Bear Complex and then complete ~5 sets
As a reminder, one rep of a Bear Complex is:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press (receive gently on back)
1 Back Squat
1 Back Rack Push Press (bring down in front)
WOD – 15 min ascending ladder
Med Ball Lunges (5-10-15…)
Med Ball Sit-Ups (5-10-15…)
Complete a 200m Med Ball Run after every two rounds
Score = Rounds and Reps
Friday
Strength
Strict Press
Spend 7 minutes to find a heavy double, then drop weight by 10% and complete a 5×5 taking ample rest in between sets.
WOD – for time, 15 min cap
1000m/850m SkiErg
50 Burpees
800m Run
No levels today
For fun today, everyone will find a partner. One of you will do this workout going down, and one of you will do this going up. Race each other, have fun.
Score = Time
HYROX
Tuesday
Strength
Sled Push, Plank, and Run
In teams of 3, complete 3 rounds of each movement, 15 min cap
Partner 1) Max Sled Push
Partner 2) Max Plank Hold
Partner 3) 200m Run
When runner comes in, everyone rotates.
WOD – 15 min AMRAP
25/17 Calories on Echo Bike
15 Dumbbell Thrusters
10 Skeleton Rows
Wednesday
WOD 1 – 4 rounds, 20 min cap
400m Run
1 Leg Crank
1 leg crank:
20 Squats
20 Lunges
20 Jump Squats
20 Jump Lunges
WOD 2 – 2 rounds, 14 min cap
30/21 Calories on Bike
30 Box Jumps Overs
30 Kettlebell Swings
Thursday
WOD 1 – 2 rounds, 15 min cap
500m Row
200m Farmers Carry
Burpee Broad Jump Down and Back x2
WOD 2 – 20 min AMRAP
200m Med Ball Run
20 Wall Balls
20 Med Ball Lunges
20 Med Ball Sit-Ups
Sunday
WOD – for time, 35 min cap
800m Run
50 Wall Balls
1000m Row
40 Weighted Walking Lunges
800m Run
30 Burpees
1000m SkiErg
50 Sit-ups
800m Run