Monday
Strength
Back Squat
Complete 8×3 starting at 70% and increasing weight every 2 sets.
Then drop down to 50% and complete 2 sets of 20 reps. This will be challenging but it’s doable.
WOD – 5 rounds, 19 min
3 min to complete:
200m Run
5 Hang Power Cleans (increase weight each round)
6 Toes To Bar
7 Box Jumps
Max Alternating V-Ups
Rest 1 minute between rounds and change weight
L3: Staring above 70% of your 1RM
L2: Starting at 65% of your 1RM
L1: Starting below 60% of your 1RM
Score = Total Alternating V-Ups
Tuesday
Skill
Rope Climb and Ring Dips
15 minutes
Alternate back-and-forth between the movements at your own pace. Self-directed rep count today.
If you are new to either of these movements, this is your opportunity to learn.
Partner WOD – 20 min AMRAP
250m SkiErg
20 Kettlebell Lunge
15 Kettlebell Swings
10 Burpees
Each partner begins the work when the other partner starts the 10 Burpees.
L3 170/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Rounds + Reps (10m = 1 rep)
Wednesday
Skill
Kipping Pull-Ups / Chest To Bar / Muscle Ups
12 min EMOM
Pick a rep count that you can maintain for all 12 rounds. Be consistent.
If you are still learning how to kip, you can use this time to practice.
WOD – 20 min EMOM
Minute 1: 10/7 Calorie Echo Bike
Minute 2: 15 Push Press
Minute 3: 15/12 Calorie Row
Minute 4: Single Dumbbell Box-Steps
L3: 135/95lb and 50/35lb
L2: 115/75lb and 35/25lb (RX)
L1: 95/65lb and 25/15lb
Score = Slowest Row
Thursday
WOD – 5 rounds for time, 30 min cap
400m Run (or 400m SkiErg)
7 Deadlifts
20 Wall Balls
20 Sit-Ups
L3: 225/155lb
L2: 185/125lb (RX)
L3: 155/105lb
Score = Time
Accessory Work – 15 min
Work on any (or all) of the following:
Bicep Curls and Tricep Extensions
Bike Recovery
Core work
Friday
Strength
Bench Press
20 min
Find a new 1RM. Make sure you have a partner today.
If you find this early, then drop weight and do some additional sets of 3 around the 80% mark.
WOD – 10 min AMRAP
10 Single Dumbbell Lunges
10 Single Dumbbell Hang Power Cleans (5 R / 5 L)
10 Single Dumbbell Squats
10 Single Dumbbell Snatches
8 Toes To Bar
Cash Out: Complete 5 rounds of 1 min max Sit-ups and 1 min Plank
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Total Rounds + Reps
HYROX
Tuesday
WOD 1 – 15 min AMRAP
10 Calories on Echo Bike
15 Box Jumps
20 Sit-Ups
Partner WOD 2 – 20 min AMRAP
250m SkiErg
20 Weighted Lunges
15 Kettlebell Swings
10 Burpees
Note: Resting partner begins the work when their partner starts the 10 Burpees.
Thursday
WOD 1 – 3 rounds, 18 min
90 sec work / 30 sec rest:
A: Max Calorie Row
B: Max Sled Push
C: Max / Recovery Calorie Echo Bike
WOD 2 – 15 min AMRAP
500/400m SkiErg
20 Wall Balls
20 Med Ball Lunges
20 Med Ball Sit-Ups
Sunday
WOD 1 – 5 rounds, 13 min
1 min Max Wall Balls
2 min Rest
This is going to be tough.
WOD 2 – 4 rounds, 23 min
5 min to complete:
200m Run
250m SkiErg
300m Row
Max Weighted Lunges
1 min rest between rounds