MONDAY
Strength/Skill
Every 3 minutes, for 15 minutes (5 sets):
2 Back Squats @ 80-85%
*3 sec pause in bottom- 80-85% of Pause 1RM From Week 1.
Workout Of The Day
As Many Rounds and Reps as possible in 90 seconds:
Row 20/15 calories
20 Lateral Burpee Over Rowers
30 Toes to Bars
40 Dumbbell Alternating Power Snatches @ 22.5/15KG
– Rest 1 Minute before Part 2 –
Row 20/15 calories
20 Lateral Burpee Over Rowers
30 Toes to Bars
40 Dumbbell Alternating Power Snatches @ 22.5/15KG
– Rest 1 Minute before Part 3 –
For time:
Row 20/15 calories
20 Lateral Burpee Over Rowers
30 Toes to Bars
40 Dumbbell Alternating Power Snatches @ 22.5/15KG
H Y R O X
“Run Club” #13
Advanced
“Repeatability Test” (COMPARE TO 10/03/25)
For Time:
2,000M Run
rest for 6 Minutes
2,000M Run
DISTANCE TOTAL: 4K
Intermediate
1500 Meter Run
rest for 6 Minutes
1500M Run
DISTANCE TOTAL: 3K
Beginner
1,000M Run
rest for 6 Minutes
1,000M Run
DISTANCE TOTAL: 2K
TUESDAY
Strength/Skill
Every 3 minutes, for 12 minutes (4 sets):
4-6 Barbell Bench Presses @ RPE 8-9
Workout Of The Day
Every minute for 16 minutes (4 rounds):
Minute 1: Max Rope Climbs for 45 seconds
Minute 2: 16 Goblet Kettlebell Box Step Up s 24/20 inches @24/16KG
Minute 3: Max Wall Walks for 45 seconds
Minute 4: 15 Meter Single Arm Kettlebell Front-Racked Walking Lunge @ 24/16KG
WEDNESDAY
Strength
Every 2:30, for 10 minutes (4 sets):
1.1.1 Power Cleans @ 75-85%
*Drop and rest 6-8 sec between reps
*Build across sets starting at 75% and ending around 85% if feeling good
Workout Of The Day
As Many Rounds and Reps as possible in 5 minutes:
20 Power Cleans @ 43/30KG
20 Front Squats @ 43/30KG
-Rest 1 Minute before Part 2-
As Many Rounds and Reps as possible in 5 minutes:
5 Power Cleans @ 60/43KG
5 Front Squats @ 60/43KG
Advanced – (85/57kg)
H Y R O X
n Teams of 2:
25 min AMRAP:
200m Run
500m Ski Erg/Row
200m Run
20 Meter Sled Push 100/80/60KG
200m Run
40 Meter Burpee Broad Jumps
*All runs are together
*All stations shared evenly between 2
*Top Scores: 3 Rounds
THURSDAY
Strength/Skill
—
Workout Of The Day
20 minute AMRAP:
400m Run
Max Unbroken Sandbag Bearhug Carry @ 40/30KG or Heavy as Possible
400m Run
Max Unbroken KB Farmers Carry @ (24/16kg)
Top Scores – None, focus on effort
GYMNASTICS
Bar Muscle Up Skills + Drills!
FRIDAY
Strength/Skill
Every 2:30, for 7:30 (3 sets):
3 Push Presses @ 80%
*Pause for 3 seconds at the bottom of each dip.
*Use 80% of 3RM from week 1.
Workout Of The Day
3 sets:
4 minute AMRAP
1200/1000m Echo Bike
20 Dual DB Bent Over Row @ (22/15kg)
AMRAP Strict HSPU in time remaining
-Rest 1 minute between sets-
*Advanced perform Wall Facing Strict HSPU
*Pick up where you left off on each set for a total rounds. + reps score
H Y R O X
Every 5 min x 6 total sets
Station 1:
Run 400m
AMRAP Ski Erg Distance until 4 min mark
Station 2:
Run 400m
AMRAP Farmer Carry Distance until 4 min mark
Station 3:
Run 400m
AMRAP Sandbag Lunges Distance until 4 min mark
*3 minute Time Cap on all runs, so adjust distance as needed
SATURDAY
As Many Rounds and Reps as possible in 25 minutes:
100M Sandbag Run (25/20KG)
18/14 calorie row
15 Wall Ball Shots 10/9 feet @ 20/14 lbs
*Partners alternate each movement
