Monday
Strength/Skill
–
Workout Of The Day
For total time
800m Run Buy in
Rest 2 min, into:
3 Rounds of:
20 Pull-ups
30 Push-ups
40 Air Squats
Then rest 2 min
800m Run Cashout
Time Cap – 30 min
Top Scores – 22 min
*Advanced – Add a 4th round of the triplet in the middle.
Scaled:
For total time
800m Run Buy in
Rest 2 min, into:
3 Rounds of:
20 Ring Rows
30 Push-ups from Knees
40 Air Squats
Then rest 2 min
800m Run Cashout
Beginner:
For total time
400m Run Buy in
Rest 2 min, into:
3 Rounds of:
15 Ring Rows
20 Box Push-ups
25 Air Squats
Then rest 2 min
400m Run Cashout
H Y R O X
Every 10:00 x 3 Rounds:
600m Run
20 Walking Lunges (10/leg – Advanced add 20/12.5kg DBs)
400m Run
16 Step-Ups (20/24″) (Advanced add DB’s)
200m Run
Rest remaining time in each window
Score * Time Splits
Target Completion Time per Round: 7:30–8:30
Scaled:
400, 200, 100m Run
Total Run Distance
RX – 3,600m
Scaled – 2,100m
TUESDAY
Strength/Skill
Every 2:30, for 10 minutes (4 sets):
1 Power Clean + 2 Hang Power Cleans
*Unbroken complex.
*Build each set to a tough complex for the day – Not exceeding 8-9/10 RPE.
Workout Of The Day
5 sets:
3 minute AMRAP
3 Power Snatches – 61/43kg
6 Deadlifts
9 V-ups
-Rest 1 minute between sets-
*Restart each AMRAP – score today is lowest score across the 5 intervals
Top Scores – 3+ Rounds each interval
Minimum Goal – 2+ Rounds each interval
Masters RX – 52/34kg
Scaled – 43/30kg
Beginner:
5 sets:
3 min AMRAP
3 Power Snatch – 20/15kg
6 Deadlift
9 Tuck-ups
-Rest 1 minute between sets-
WEDNESDAY
Strength
Every 3 minutes for 12 minutes (4 rounds):
5 Push Presses
Wall Facing Handstand Hold for 15-30 seconds
*Push Press @ 7-8/10 RPE.
*Target is to keep HS Hold unbroken *Push Press target % is around 75-80% but go up or down slightly as needed.
Workout Of The Day
15 Minute AMRAP:
18 Wallballs – 20/14lb to 10/9ft
16 Box Jumps – 24/20”
12 Line Facing Burpees
*Step up/down allowed on box jumps, rebounding not allowed
*Masters 55+ – 15/10kg, 20” box for all, 14/10lb,10/9ft target
Top Scores – 6 Rounds
Minimum Goal – 3 Rounds
Scaled:
15 Min AMRAP:
18 Wallballs – 14/10lb (6/4.5kg),10/9ft
16 Box Step-ups – 24/20inch
12 Line Facing Burpees
Beginner:
15 Min AMRAP:
12 Wallballs – 14/10lb (6/4.5kg),10/9ft
10 Box Step-ups – 20/16inch
8 Line Facing Burpees
H Y R O X
For time:
10 Wallballs
rest :30 seconds
20 Wallballs
rest :30 seconds
30 Wallballs
rest :30 seconds
40 Wallballs
Time cap: 11 Minutes
– REST 5 MINS BEFORE PART B –
Run 1600 Meters
1000 Meter Row
Run 1600 Meters
*Adv: 18 Mins
*Minimum Goals: Sub 22 Mins
Time Cap: 24 Minutes
Scaled:
1,000M Run (or 600-800m)
750m Row
THURSDAY
Strength/Skill
–
Workout Of The DaY
Every 2:00 x 16 sets alternating (8 each)
Set 1:
50m DB Farmer’s Carry @ 22.5/15kg
AMRAP Row Cals until 90 sec mark
Set 2:
50m KB Front Rack Carry @ 24/16kg
AMRAP Echo Bike Cals until 90 sec mark
Score = Total Calories
Top Scores – 18/14+ Row cals and 15/12+ Echo Cals in each round
Minimum Goal – 45 sec to accumulate cals each round
Scaled – Use 15/11kg
Beginner – Use 11/8kg
FRIDAY
Strength/Skill
Deadlift:
*Build to a heavy single for the day in 10 minutes
*This should not be a 1RM attempt, we are looking to establish a “training max” to begin the cycle. Stop at any point if there is any major loss in speed or breakdown in form.
Suggested build up:
5 reps at 40%
3 reps at 50-60%
3 reps at 65%
2 reps at 70%
2 reps at 75-80%
Singles the rest of the way
Workout Of The Day
For Time:
3-5-7-9-11
Thrusters – 61/43kg
Bar Facing Burpees
Ring Muscle-ups
Time Cap – 14 min
Top Scores – 11 min
Masters RX – 52/34kg
Scaled:
For Time:
3-5-7-9-11
Thruster 43/30kg
Bar Facing Burpees
Strict Ring Dips
Beginner:
For Time:
1-3-5-7-9
Thruster 30/20kg
Bar Facing Burpees
Bench Dips
*Advanced – Can perform the throwdown as written with 15 Kipping HSPU then 12 Strict HSPU then 9 Wall Facing Strict HSPU in each section
Time Cap – 22 min
Top Scores – 18 min
H Y R O X
Every 7:00 x 3 Rounds:
30m Sled Push (150-180/100-130, unbroken preferred)
100m Farmer’s Carry @ 32/24kgs
16 Power Bag Walking Lunges (25/20kgs)
30 Wall Balls (20/14lb) (unbroken)
Score: Time to complete each round
Cap each round at 6:00 to allow a short rest/reset
Track consistency across rounds
Scaled:
Sled 100 – 130/60-90kgs
Farmer Carry – 24/16
Power Bag Lunges 20/15kgs
Wallballs – 14/10lbs
Beginner:
Sled – 80/60kgs
Farmer Carry – 16/12kgs
Power Bag Lunges – 10kgs or bodyweight
Wallballs – 10lbs, practicing squat depth first, before throw height.
SATURDAY
In Teams of 2
25 min AMRAP
200 Double Unders
100 Single DB Box Step ups – 22.5/15kg to 24/20″
75 Toes to Bars
50 Single DB Hang Power Clean and Jerks – 22.5/15kg to 24/20″
25 Wall Walks
*Split reps in any way between partners
Top Scores – 1 Round + Some TTB
Minimum Goal – 1 Round
