Monday
Strength
Bench Press
Complete 5×5 at 70%-80%.
WOD – 15 min AMRAP
6 Hang Power Cleans
7 Push Press
8 Back Rack Lunges
200m Run
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Tuesday
Strength Work
Strict Pull-Up
10 min EMOM
Pick a rep count that you can be consistent with over the 8 rounds. For most, this is around the 30%-40% of your max set.
Partner WOD – 2 rounds for time, 20 min cap
Partner A completes:
30 Wall Balls
15 Burpees
Then Partner B completes the same.
Partner A completes:
15 Burpees
30 Wall Balls
Then Partner B completes the same
That is one round. Do this one more time.
No Levels Today
Wednesday
WOD – 40 min E2MOM
Minute A: 20/16 Calorie Row
Minute B: 25 Box Jumps
Minute C: 20/16 Calorie SkiErg
Minute D: 30 Kettlebell Swings
Minute E: 1 min Max Sit-Ups + 1 min Rest
L3: 62/44lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-Today is really challenging. Consider lowering some of the rep numbers if you need more rest between rounds.
Thursday
Strength
Power Snatch
2×5 at 60%
2×4 at 70%
2×3 at 80%
WOD – 5 rounds for time, 16 min cap
5 Front Squats
50 Double-Unders
5 Front Squats
200m Run
L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb (or scale down the weight as needed)
Friday
Strength
Strict Press
Complete an 8×5 every 90 seconds starting at 60% and increasing weight every 2 sets.
WOD – for time, 22 min cap
100 Single Dumbbell Box Step-Ups
75/55 Calorie Echo Bike
50 Toe To Bar
25 Renegade Rows
Break this work up anyway you like.
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
HYROX
Tuesday
WOD 1 – 8 rounds, 16 min
Interval Training
You can pick SkiErg or Row. Go 30 seconds all out hard, followed by 1:30 recovery pace.
WOD 2 – 4 rounds, 20 min
4 min to complete:
21/16 Calories on Echo Bike
30 Wall Balls
Plank Hold in remaining time
1 min rest between rounds
Thursday
Partner WOD 1 – 4 rounds for time, 20 min cap
Partner A: 500/425m Row
Partner B: Plank Hold
Switch once Partner A finishes the Row.
Communicate with your partner today, let them know once you’re nearing the end of your Row so you can keep transitions fast.
WOD 2 – 5 rounds for time, 20 min cap
200m Run
20 Weighted Lunges
Sled Push Down and Back
Sunday
WOD – 5 rounds, 30 min
6 minutes to complete:
400m Run
15/12 Calorie Row
Sled Push Down and Back
Max Wall Balls in remaining time
Rest for 2 minutes between rounds
Note: This work will be completed waterfall style.