Monday
Strength
Bent Over Row and Push-Ups
Complete 4-5 sets of Bent Over Row (Barbell or Dumbbell) followed by a max set of unbroken push-ups.
Athlete Notes:
-If you can do more than 20 Push-Ups in a set, then it must be in a continuous movement with no pausing.
-If you cannot do more than 20 Push-Ups unbroken in a set, then you may pause at the top between reps.
WOD – 20 min AMRAP
400m Run
Max Toes To Bar
15 Hang Dumbbell Snatch
L3: 60/40lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Toes To Bar Reps
Tuesday
Strength
Deadlift
Complete a 6×3 at 75% – 80% of your 1RM.
WOD – 17 min AMRAP
15 Box Jumps
Sled Push Down and Back
200m Suitcase Carry (down with one arm, back with the other)
L3: 53/35lb
L2: 44/26lb (RX)
L1: 35/26lb
Score = Total Rounds + Reps (Sled Push = 1 Rep, Suitcase Carry = 1 Rep)
Wednesday
Warm Up/Stretch
10 minutes
Row Technique Work
15 minutes
WOD – 20 min cap
1000m Row
50 Blank Bar Thrusters
30 Pull-Ups
50 Blank Bar Thrusters
1000m Row
No Levels Today
Score = Time
With leftover time, complete any of the following:
-Accessory Work: Curls, Banded Pull-downs, DB Lateral Raises
-Core Work: Alternating V-Ups, Side Plank, Hollow Holds
-Recovery Bike
Thursday
Strength
Bench Press
Find a heavy 3 rep Bench Press. Then drop down to 80%-90% of your heavy and complete a 4×5.
WOD – 16 min clock
0:00-7:00
30/21 Calories on Echo Bike
Then, ascending ladder of:
Russian Kettlebell Swing (5-10-15-20…)
Burpees (2-4-6-8…)
7:00-9:00
Rest
9:00-16:00
Now in reverse… start where you left off and climb down the ladder, ending with 40/28 Calories on the Echo Bike. (Yes, this is more calories than the first bike.)
L3: 70/53lb
L2: 53/35lb (RX)
L1: 44/26lb
Score = Total Kettlebell Swings and Burpees
Friday
Strength
Back Rack Lunges and Step-Ups
15 min EMOM
Minute A: 10 Back Rack Reverse Lunges ‘Heavy’
Minute B: Max Box Step-Ups ‘Tall Box’
Minute C: Rest / Plank Hold
WOD – 7 rounds for time, 18 min cap
5 Hang Power Cleans
7 Shoulder to Overhead
300/250m on SkiErg
30 second rest between rounds
Score = Time
HYROX
Tuesday
WOD 1 – 4 rounds for time, 20 min cap
400m Run
Weighted Lunges Down and Back
15 Wall Balls
WOD – 17 min AMRAP
15 Box Jumps
Sled Push Down and Back
200m Suitcase Carry (down with one arm, back with the other)
Wednesday
WOD 1 – 15 AMRAP
20/14 Calorie Row
20 Medball Sit-Ups
1 minute Plank
WOD 2 – for time, 20 min cap
1000m Row
50 Dumbbell Thrusters
400m Run
50 Dumbbell Thrusters
1000m Row
Thursday
WOD 1 – 15 min EMOM
Minute A: 20 Wall Balls
Minute B: 40 sec Max Distance SkiErg
Minute C: 40 sec Bar Hang
WOD 2 – 17 min clock
0:00-7:00
30/21 Calories on Echo Bike
Then, ascending ladder of:
Weighted Lunges (5-10-15-20…)
Burpee Broad Jumps (2-4-6-8…)
7:00-10:00
Rest
10:00-17:00
Now in reverse… start where you left off and climb down the ladder, ending with 40/28 Calories on the Echo Bike. (Yes, this is more calories than the first bike.)
Sunday
HYROX Mini Sim (in reverse)
WOD – for time, 40 min cap
100 Wall Balls
Sandbag Lunges (4 Lengths)
200m Farmers Carry
500m Row
Burpee Broad Jump (4 Lengths)
Sled Pull (4 Lengths)
Sled Push (4 Lengths)
500m SkiErg
*400m Run (before each movement)