Monday
Skill Work
Handstand Push-Up
15 minutes
-If you are experienced at the HSPU, use this time to work on kipping efficiency and volume.
-If you are newer to the HSPU or don’t yet have this movement, use this time to practice.
Partner WOD – 5 rounds (each), 23 min cap
5 Deadlift
15/11 Calories on SkiErg
30 Second Plank
Partner A starts. Partner B begins their work once Partner A completes the SkiErg portion. From here, always start your round when your partner finishes the SkiErg.
L3: 255/175lb
L2: 225/155lb (RX)
L1: 185/125lb
Score = Time
Tuesday
Strength
Bench Press
Complete 6×4 at 70%-75% of your 1RM (or 75%-80% if you want an extra challenge). After each set, complete 7-15 Push-Ups.
Sit on a Bike between rounds. We want active recovery today rather than just outright rest.
WOD – 14 min cap
50 Hang Dumbbell Snatch
200m Run
25 Burpees
200m Run
50 Hang Dumbbell Snatch
L3: 60/40lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-Try to pick a weight that will allow you to complete this workout in under 12 minutes. Move fast and transition fast. This should feel like a sprint.
-If you prefer to do Barbell Snatch, it’s 25 reps instead of 50 reps at 95/65lb (RX).
Wednesday
Strength
Front Squat
2×5 at 65%-70%
2×4 at 70%-75%
2×3 at 75%-80%
WOD – 4 rounds, 19 min clock
4 minutes to complete:
500/400m Row
10 Power Cleans
Max Sit-ups in remaining time
1 minute rest between rounds
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Sit-ups
Thursday
Strength
Strict Press
Complete a 6×5 at 75%.
Once done, complete 3 rounds of a blank bar Bradford Press: 30 seconds of max reps, 1 minute rest.
WOD – 5 rounds, 15 min cap
20 Kettlebell Swings
20 Wall Balls
20 Med Ball Twists
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Friday
Conditioning
30 min Zone 2 work
Pick 3 movements and complete them for 10 minutes each. Options include: Row, Bike, Run, SkiErg, or unweighted Box Step Ups.
And if you don’t want to do this, remember… this is Felix. Pick something else that you will enjoy and get after it.
Accessory Work – 4-5 rounds
15 Dumbbell Curls on each arm
15 Banded Tricep extensions
15 Banded Pull Aparts
15 Alt V-ups
HYROX
Tuesday
Partner WOD 1 – 20 min
Partner A) Sled Push (Down and Back)
Partner B) Holds a Plank
Partner C) Rest
Rotate stations when the sled is back.
Athlete Notes:
-If the sled feels light and fast today, then go down and back twice.
WOD 2 – 14 min cap
50 Hang Dumbbell Snatch
200m Run
15 Burpees
400m Run
15 Burpees
200m Run
50 Hang Dumbbell Snatch
Wednesday
Conditioning – 25 min cap
1000m Row
2 minute rest
750m Row
2 minute rest
500m Row
2 minute rest
250 Row
2 minute rest
1000m Row
WOD – 12 min AMRAP*
20 Weighted Lunges
15 Sit-Ups
10 Burpee Broad Jump (jump as far as possible)
*Go at a steady pace, you should NOT speed through this
Thursday
Conditioning
30 min Zone 2 work + short sprints
Pick 3 movements and complete them for 10 minutes each. Options include: Row, Bike, Run, SkiErg. Every 3 minutes, complete a 30 second sprint.
Today’s focus should be on working to get your heartrate down to a comfortable work pace after each sprint.
WOD 2 – 12 min EMOM
Minute A) 30 seconds of Max Wall Balls
Minute B) 30 seconds of Max Weighted Walking Lunges
Minute C) 30 seconds of Max Burpee Broad Jump
Sunday
WOD 1 – 35 min cap
800m Run
50 Wall Balls
800m Run
30 Burpee Broad Jumps
800m Run
50 Wall Balls
800m Run
30 Burpee Broad Jumps
800m Run
Once done, complete 10 min on the Bike at a recovery pace.