Monday
Strength
Back Squat
Complete a 5×6 starting at 50% and increasing weight with each set.
In your set of 6, your first 3 reps should have a 3 second pause in the hole, then 3 additional reps without pause.
WOD – for time, 20 min cap
Buy-In: 50 Burpees on Plate
40-30-20-10 of:
Single Dumbbell Box Step-Ups
Alternating Hang Dumbbell Snatch
2 Minute Rest
Cash Out: 25 Burpees (no plate but all-out sprint)
Athlete Notes:
-The goal is to complete this work without setting your dumbbell down. If you set it down, you must take a 20 second rest.
-The 2 minute rest is after you’ve completed all reps of the ladder.
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
Tuesday
Skill
Rope Climb or Strict Pull-Ups
Every 90 seconds for 8 rounds:
Complete 1-3 Rope Climbs OR a set of Strict Pull-Ups (aim for ~50% of your one set max)
WOD – 15 min EMOM
Minute A: 5 Power Cleans (touch-and-go but go heavy)
Minute B: 40 sec Max Double Unders
Minute C: 40 sec Max Alternating V-Ups
L3: 80% of your 1RM
L2: 75% of your 1RM (RX)
L1: 65% of your 1RM
Score = Total Alternating V-Ups reps
Wednesday
Strength
Push Press
Complete a 5×5 at 70%-75%.
WOD – 2 rounds, 20 min
4 min to complete:
200m Med Ball Run
30 Kettlebell Swings
Max Toes To Bar in remaining time
1 min rest
4 min to complete:
Max Cal Echo Bike
1 min rest
L3: 62/44lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Total Calories on Bike + Total Toes To Bar reps
Thursday
Strength
Bench Press and Ring Dips
Complete a 6×4 Bench Press at 70%-75% of your 1RM. After each set, complete a submaximal set of Ring Dips.
Rest 2 minutes between your Ring Dips and your next set of Bench Press.
WOD – 3 rounds, 18 min
In teams of 3, complete the following stations, rotating every 2 minutes:
Partner A: 2 min Max Calorie SkiErg
Partner B: 2 min Max Calorie Row
Partner C: 2 min AMRAP of Sled Push (1 length) and 10 Jumping Lunges
No levels today
Score = Total Calories Rowed
Friday
Deadlift and Run
15 min AMRAP:
5 Deadlift at 70%-75%, immediately followed by a 200m jog.
When you come back from the Run, rest 15-20 seconds, then go back to your lift.
WOD – 4 rounds, 18 min
3:00 minutes to complete:
12/8 Calories on Echo Bike
10 Strict Press
Max Kipping work (Pull-Ups, Chest To Bar, or Muscle-Ups)
Rest 2:00 minutes between rounds
L3: 105/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Athlete Notes:
-If your shoulders are wrecked from this week, you can adjust the Strict Press to a Wall Balls or Thrusters.
Score = Total Pull-Up Reps
HYROX
Tuesday
SkiErg Technique Work
Partner WOD 1 – 16 min
Partner A: Max Distance SkiErg
Partner B: 10 Box Jumps and Weighted Lunges Down and Back
Once partner 2 gets back from the Lunges, then switch.
Partner WOD 2 – 15 min
Partner A: AMRAP of…
10 Wall Balls
7 Burpees on Plate
Max Sit-Ups
Partner B: 200m Run
When your partner comes in from the Run, then switch. Pick up the AMRAP where your partner left off.
Thursday
WOD 1 – for time, 15 min cap
500m Row
Weighted Box Step-Ups
Weighted Lunges Down and Back
500m Row
Weighted Box Step-Ups
Burpee Broad Jump Down and Back
500m Row
Weighted Box Step-Ups
Weighted Lunges Down and Back
500m Row
WOD 2 – 3 rounds, 18 min
In teams of 3, complete the following stations, rotating every 2 minutes:
Partner 1: 2 min Max Calorie SkiErg
Partner 2: 2 min Max Calorie Row
Partner 3: 2 min AMRAP of Sled Push (1 length) and 10 Jumping Lunges
Score = No Score Today
Sunday
WOD – 35 min
0:00-10:00: AMRAP of…
15 Wall Balls
200m Run
10 Burpees
200m Run
10 Box Jumps
200m Run
10:00-12:00: Rest
12:00-16:00: Max Cals on C2 Bike
16:00-18:00: Rest
18:00-28:00: AMRAP of…
200m SkiErg
15 Wall Balls
200m SkiErg
10 Burpees
200m SkiErg
10 Box Jumps
28:00-30:00: Rest
30:00-35:00: Max Cals on C2 Bike
Core Work – 5 min
Ab Lab