MONDAY
Strength/Skill
Every 2:30 for 10 minutes (2 alternating rounds):
Set 1
10 Rear Foot Elevated Split Squat With Dumbbells/side (Moderate load)
Set 2
10-12 Hanging Leg Raises (Slow and controlled tempo)
Workout Of The Day
Every 90 sec until failure to complete:
10 Dual DB Front Squats @ (22.5/15kg)
10 Box Jump Overs @ 24/20″ – step down
*Add 2 reps to both movements each round until you fail to complete the work before the 90 second mark
Time Cap – 10:30 (7 Full Rounds)
H Y R O X
“Run Club” #12
Advanced
3 Sets:
1,000M @ 15-20s Faster than 5K Pace
2 mins of walking rest
400M @ Recovery Pace
2 mins of walking rest
400M @ AFAP
3 mins of walking rest
DISTANCE: 5,400M
Intermediate:
3 Sets:
800M @ 15-20s Faster than 5K Pace
2 mins of walking rest
300M @ Recovery Pace
2 mins of walking rest
300M @ AFAP
3 mins of walking rest
DISTANCE: 4,200M
Beginner
3 Sets:
400M @ 7 RPE
2 mins of walking rest
200M @ Easy Pace
2 mins of walking rest
200M @ AFAP
3 mins of walking rest
DISTANCE: 2,400M
TUESDAY
Strength/Skill
—
Workout Of The Day
30 Minute AMRAP: (TEAM OF 2)
Row 100/80 calories
Run 800 meters
Row 80/64 calories
Run 600 meters
Row 60/48 calories
Run 400 meters
*Run together.
*Switch every 10/8 cals on the rower
*Mixed Pairs – 90-72-54 Cal Row
WEDNESDAY
Strength
Every 2:30, for 7:30 (3 sets):
5 Deadlifts @ 60%
*3-second pause at mid-shin each rep.
Workout Of The Day
Every 2 minutes for 16 minutes (8 rounds):
6 Power Snatches @ 43/30kg
6 Burpees over the Barbell
24 Double-Unders
H Y R O X
1000m Run
50 Burpee Broad Jumps (90 cm)
100 Stationary Lunges (Fully Extended)
1000m Row
30 Push Up (Hand Release)
100 Wallballs (6kg male / 4 kg female)
Cap: 40 Minutes
COMPARE TO 05/03/25
THURSDAY
Strength/Skill
On a Running Clock:
EMOM x 3
AMRAP L-Sit Hold in 30 sec
– Rest 1 min –
EMOM x 3
AMRAP Strict TTB in 30 sec
– Rest 1 min –
EMOM x 3
AMRAP L-Sit Hold in 30 sec
Workout Of The Day
Every minute for 20 minutes (4 rounds):
Minute 1: Max Kettlebell Farmer Carries @ 24/16kg
Minute 2: Max V-Ups
Minute 3: Rest
Minute 4: Echo Bike Max calories
Minute 5: Rest
*On the KB Farmer’s carry – 1 rep = 7.5 Meters
GYMNASTICS
Bar Muscle Up Skills + Drills!
FRIDAY
Strength/Skill
Every 2 minutes, for 6 minutes (3 sets):
5 Push Presses @ 60%
*Pause for 2 sec in the bottom of each dip. Use 60% of 3RM from week 1.
Workout Of The Day
3 sets:
As Many Rounds and Reps as possible in 4 minutes:
12 Kipping Pull-Ups
10 Dual Dumbbell Deadlifts @ 22.5/15kg
8 Dual Dumbbell Hang Power Cleans @ 22.5/15kg
6 Dumbbell Push Presses
–Rest 2 minutes between sets–
*Pick up where you left off on each set for a total rounds. + reps score
H Y R O X
Every 6 min for 6 total sets
Set 1:
800m Run
AMRAP Burpee broad jumps until 5 min mark
Set 2:
1000m Ski-Erg
AMRAP Sandbag Walking Lunge until 5 min mark (25/20KG)
Set 3:
1000m Row
AMRAP Wallballs – 20/14lbs to 10/9ft until 5 min mark
*4:30 cap on each run/machine
SATURDAY
As Many Rounds and Reps as possible in 25 minutes: (teams of 2)
20 Wall Walks
40 Back Squats @ 60/43kg
60 Box Jumps 24/20 inches
Echo Bike 80/64 calories
*Must step down for box jumps.
*Split Reps in any way.
