Monday
Skill
Kipping Pull-Ups
If proficient, complete a 10 minute EMOM, selecting a rep count you can sustain for the entire duration.
If you are still learning this skill, use this time to practice.
WOD – 4 rounds for time, 22 min cap
400m Run
15 Thrusters
30 Sit-Ups
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Score = Time
Tuesday
WOD – 40 min E2MOM
Minute A: 16 Single Dumbbell Box Step Overs and 16 Kettlebell SDLHP
Minute B: 18/12 Calories on Echo Bike
Minute C: 16 Single Dumbbell Lunges and 16 Russian Kettlebell Swings
Minute D: 1 min Plank
L3: 50/35lb DB, 80/62lb KB
L2: 35/25lb DB, 70/53lb KB (RX)
L1: 25/15lb DB, 53/35lb KB
Score = Slowest Time on Echo Bike
Wednesday
Partner Conditioning and Strength
3 rounds each of:
Partner A: 200m Famers Carry
Partner B: Max Calories on SkiErg
WOD – 15 minute AMRAP
3 Power Cleans
9 Toes To Bar
15 Wall Balls
L3: 185/125lb and 25/20lb
L2: 155/105lb and 20/14lb (RX)
L1: 115/75lb and 14/10lb
Score = Rounds + Reps
Thursday
Strength
Tempo Deadlift
Complete a 5×4 with a 1-1-3-0 tempo. Aim for 65%-70% of your 1RM.
WOD – 7 min AMRAP
Burpees
Score = Time
Accessory work – 5 rounds for quality
20 Bicep Curls
20 Banded Pull Downs
20 Banded Pull Aparts
20 Russian Twists
Friday
Strength
Back Squat
2×10 at 60%
2×6 at 70%
2×3 at 80%
1×10 at 60%
WOD – 20 min
Max Meters Row
Every 4:00 minutes, including 0:00, complete:
5 Power Snatches*
5 Strict Pull-Ups
10 Box Jumps
*Increase the load of the Power Snatch slightly each round
L3: starting at 95/65lb
L2: starting at 75/55lb (RX)
L1: starting at 55/35lb
Score = Meters Rowed
HYROX
Tuesday
WOD 1 – 16 min E2MOM
Minute A: Max Weighted Box Step-ups
Minute B: 18/12 Calories on Echo Bike
Minute C: Max Weighted Lunges
Minute D: 18/12 Calories on Echo Bike
WOD 2 – 16 min E2MOM
Minute A: 200m Run
Minute B: Max Burpees
Minute C: 200m Run
Minute D: Max Sit-ups
Thursday
WOD 1 – 3 rounds, 18 min
Every 6 minutes, complete:
400m Run
30 Jump Lunges
20 Wall Balls
10 Burpees
Rest in remaining time
WOD 2 – 3 rounds for time, 18 min cap
500m SkiErg
30 Hang Dumbbell Snatch
30 Sit-Ups
Sunday
WOD 1 – for time, 16 min cap
800m Run
100 Wall Balls
800m Run
Partner WOD 2 – for time, 20 min cap
In teams of 3, complete:
150 Calories SkiErg
150 Burpees
Sled Push (down and back)
Once your team member finishes the Sled work, rotate stations. Keep working like this until all of the SkiErg Calories and Burpees are completed.