Monday
Strength
Front Squat
Every 90 seconds for 7 rounds, complete 5 reps at 75%-80% of your 1RM
WOD – 15 min AMRAP
200m Run
10 Box Jump Overs
10 Pull-Ups
No Levels today
Athlete Notes:
-Today is simple, focus on moving fast and transitioning quickly.
-For an extra challenge, try to do all Pull-Ups unbroken.
Score = Total Reps
Tuesday
Strength
Bench Press
Complete the following:
3×3 at 80%-85%
3×5 at 75%-80%
3×7 at 70%-75%
WOD – 19 min
Part A – 12 min ascending ladder
Calories on Echo Bike (1, 2, 3…)
Deadlift (2, 4, 6…)
Single Dumbbell Push Press (2, 4, 6… on each side)
Rest 2 minutes
Part B – 5 min
Max Calories on Echo Bike
L3: 185/125lb BB and 50/35lb DB
L2: 155/105lb BB and 35/25lb DB (RX)
L1: 115/75lb BB and 25/15lb DB
Score (Part A) = Rounds + Reps
Score (Part B) = Total Calories Biked
Wednesday
Strength
Bulgarian Split Squat
Complete 5×8 on each leg. Self-directed loading today but increase weight 2-3 times.
After each set, complete a 45 second Wall Sit.
WOD – 4 rounds, 15 minutes
3:00 min to complete:
300m/250m Row
10 Power Cleans
Max Burpees over Bar in remaining time
1 min rest in between rounds
L3: 60%+ of your 1RM
L2: 55% of your 1RM (RX)
L1: 50% of your 1RM
Score = Slowest Round Time
Thursday
Strength
Strict Pull-Ups
Take 3:00 minutes to find a max unbroken set. Then decrease to 40%-50% and complete that rep count every minute for 8:00 minutes.
If you don’t have a Strict Pull-Up, you can scale to Band Assisted Strict Pull-Ups or Ring Rows.
WOD – 3 rounds, 19 min
5 minute AMRAP of:
40 Double Unders / 60 Single Unders / 50 Mountain Climbers
8 Hang Snatch
10 Single Dumbbell Box Step-Ups
8 Candlesticks (or 16 Sit-Ups)
Rest 2:00 minutes between rounds
L3: 70/50lb DB and 115/75lb BB
L2: 50/35lb DB and 95/65lb BB (RX)
L1: 35/25lb DB and 75/55lb BB
Score = Total Rounds + Reps
Friday
WOD – 35 min AMRAP
800m Run / 1000m SkiErg (alternate back and forth)
Then complete, 3 rounds of:
5 Push-Ups
7 Toes To Bar
9 Wall Balls
L3: 25/20lb WB
L2: 20/14lb WB (RX)
L1: 14/10lb WB
Score = Total Rounds + Reps of work only (do not count the Run or SkiErg)
HYROX
Tuesday
WOD 1 – for time, 17 min cap
1600m SkiErg
At start and every 400m, complete a 1 minute plank
WOD 2 – 3 rounds, 17 min cap
400m Run
1 Leg Crank
Leg crank = 20 Lunges, 20 Squats, 20 Jump Lunges, 20 Jump Squats
Wednesday
WOD 1 – 15 min AMRAP with a partner
Partner A: 20/14 Calories on Echo Bike
Partner B: Max Sled Push
Switch when the Bike work is complete.
WOD 2 – 4 rounds for time, 15 minutes
3:00 min to complete:
300m/250m Row
20 Weighted Lunges
Max Burpees over Bar in remaining time
1 min rest in between rounds
Thursday
WOD 1 – 31 min
5 min Row
5 min SkiErg
5 min Echo Bike
2 min rest
3 min Row
3 min SkiErg
3 min Echo Bike
2 min rest
1 min Row
1 min SkiErg
1 min Echo Bike
Pick up the pace with each round. You should be going all out in the last round.
WOD 2 – 2 rounds, 10 min
4 minute AMRAP of:
50 Mountain Climbers
10 Box Jumps
12 Wall Balls
14 Hang Dumbbell Snatch
Rest 2:00 minutes between rounds
Sunday
WOD – 2 rounds for time, 45 min cap
“HYROX Mini Mini Sim”
250m SkiErg
Sled Push (down and back)
Sled Pull (down and back)
Burpee Broad Jump (down and back)
500m Row
100m Farmers Carry
Weighted Lunges (down and back)
50 Wall Balls
Complete a 200m Run before each movement