MONDAY
Strength/Skill
10 Minute AMRAP:
2, 4, 6, 8, 10, 12, etc…
Double DB Strict Presses @ 2 x 22.5/15KG
1, 2, 3, 4, 5, 6, etc…
Strict Chest to Bar Pull-Ups
-Rest 30 sec after each set-
Workout Of The Day
Every 2 minutes x 10 sets:
4 Knees to Elbow
5 DB Shoulder to Overhead @ 2 X (22.5/15kg) per hand
Max Cal Row Until 60 sec Mark
*Score is total calories (as reps)
H Y R O X
“Run Club” Week 2
Advanced
5 Rounds, For time:
800 Meter Run
100 Meter Farmer Carry 32/24KG
2 Minute Bike @ Easy Pace
RUN DISTANCE TOTAL: 4000M
Intermediate
5 Rounds, For time:
600 Meter Run
100 Meter Farmer Carry 24/16KG
2 Minute Bike @ Easy Pace
RUN DISTANCE TOTAL: 3000M
Beginner
5 Rounds, For time:
200-400 Meter Run
100 Meter Farmer Carry 16/12KG
2 Minute Bike @ Easy Pace
RUN DISTANCE TOTAL: 1000 – 2000M
TUESDAY
Strength/Skill
Every 2 minutes, for 10 minutes (5 sets):
4 Front Squats
Workout Of The Day
As Many Rounds and Reps as possible in 8 minutes:
20 Back Squats @ 43/30KG
10 Burpees over the Barbell
*Burpees are Lateral over Bar
–Rest 4 minutes before Part 2–
As Many Rounds and Reps as possible in 8 minutes:
10 Overhead Squats @ 43/30KG
20 Burpees over the Barbell
WEDNESDAY
Strength
—
Workout Of The Day
For Time:
21 Deadlifts @ 84/57KG
27 Toes to Bars
15 Deadlifts @ 102/70KG
21 Toes to Bars
9 Deadlifts @ 125/85KG
15 Toes to Bars
Time Cap: 10 minutes
H Y R O X
1,000 Meter Run
1,000M Row
50 Meter Burpee Broad Jump
50 Wallballs 9/6KG
*Top Score’s Aim for 4 Rounds
*Minimum Scores Aim for 2 Rounds +
SCALED:
Reduce distance to 800M
Reduce Row Distance to 750M
Reduce Burpee Distance to 30M
THURSDAY
Strength/Skill
4 alternating sets of:
B1. Max Hollow Body Rocks for 20 seconds
Rest 10 seconds
B2. Max Arch Body Rocks for 20 seconds
Rest 10 seconds
4 alternating sets of:
C1. Max Side Plank s for 20 seconds
*Left side
Rest 10 seconds
C2. Max Side Plank s for 20 seconds
*Right side.
Rest 10 seconds
Workout Of The Day
As Many Rounds and Reps as possible in 20 minutes:
25 Double-Unders
Echo Bike 20/16 calories
Rest for 30 seconds
25 Double-Unders
Run 400 meters
Rest for 30 seconds
FRIDAY
Strength/Skill
Every 90 seconds, for 4:30 (3 sets):
3 Snatch Grip Deadlifts
*Pause for 2 full seconds at the knee
*Choose a tough/challenging load, but something that remains technical to work on the starting pull of the lift.
*Building to 80% on final rep.
Every 90 seconds, for 7:30 (5 sets):
Power Snatch + Squat Snatch
*Not touch & go, drop & reset between each rep. Start around 65% & build to 75-80% 1RM Snatch over the 5 sets.
Workout Of The Day
Training Think Tank Throwdown #273
12 Minute AMRAP:
4 Wall Walks
8 Single Arm DB Snatches @ (22.5/15kg), Alternating Hands
12 Box Jump Overs @ 24/20″ – Step Down
*Top Scores – 10+ Rounds
*Minimum Goal – 5 Rounds
H Y R O X
Partner Strength Work:
Every 2 minutes for 6 Total Rounds
Partner 1:
20 Heavy Dumbbell Box Step Ups
While Partner 2:
40 Meter Sled Push 80-130KG (Including sled)
*Flow:
P1 Step Ups while P2 Sled Pushes (90 seconds to complete station, then swap)
WORKOUT:
Every 2 Minutes for 9 Rounds (1 Min WORK / 1 Min REST)
Station 1: 12 Jumping Lunges + 9/6 Calorie Echo Bike SPRINT
Station 2: Max Calorie Row
Station 3: 8 Lateral Burpees over Line + 100m Run
SCORE = TIME IN SECONDS FOR INTERVAL COMPLETION + ROW CALS
SCALED:
8 Jumping or regular lunges + 6/4 calorie Bike
4 Burpees over line + 100m Run
SATURDAY
TEAMS OF 2
For Time:
Row 1 km
200 Air Squats
Row 1 km
150 AbMat Sit-Ups
Row 1 km
100 Kipping Pull-Ups
Time Cap: 25 minutes
*All movements shared anyhow.
*Top Scores – Sub 20 min
*MM – 1k Row, FF – 800m Row, MF – 900m Row
Time Cap: 40 Minutes
*D-ball Squats are shared, Runs are together, Burpees are synchro, Row is Shared.
