Strength/Skill
Workout Of The Day
For time
80-60-40-20 Double Unders
40-30-20-10 Cal Echo Bike
20-15-10-5 DB Thrusters – 50/35lbs (22.5/15kg)
Rest 90 seconds between rounds
*Female Cals – 32-24-16-8
Time Cap – 25 min
Top Scores – 17 min
H Y R O X
4–6 Rounds (based on level):
600m Run
Rest 1:1 Ratio (Rest for as long as your run took)
-Log your Run Times
Targets:
Advanced: 6 rounds @ 4:45–5:15/km pace
Scaled: 4–5 rounds @ 5:30–6:00/km pace
Beginner: 3–4 rounds @ conversational pace ~6:30–7:00/km
TUESDAY
Strength/Skill
8 minute AMRAP
20 sec Supinated Chin over Bar Hold
-Rest 10 sec-
20 sec L-Sit
-Rest 10 sec-
*Both holds are accumulated time. Break as needed but don’t move on until the full 20 sec is completed
*L-sit on parallettes or boxes.
Workout Of The Day
14 minutes AMRAP
200m Run
12 Pull ups
200m Run
12 Toes to Bars
Top Scores – 4 Rounds
Minimum Goal – 3 Rounds
WEDNESDAY
Strength
Every 2:30 x 4 sets:
1 Hang Squat Clean + 2 Front Squat
*All sets between 75-80% of 1RM squat clean.
*Minimal building across looking for consistent RPE7-8 across.
Workout Of The Day
Every 2 minutes x 5 sets
4 Wall Walks
16 Push ups
AMRAP Hang Power Clean and Jerks until 90 sec mark – 115/80lbs (52/36kg)
Top Scores – 10+ reps per round
Minimum Goal – Complete buy in by 60 sec each round
H Y R O X
3 Rounds For Time -25 Min Cap
20 Power Bag Back Rack Walking Lunges (30/20kg)
500m Row
20 Wall Balls (20/14lb)
Rest :30
THURSDAY
Strength/Skill
Every 90 sec x 6 sets (alternating 3 each)
Set 1) 6-8/side Top to Top DB Bent Over Rows
Set 2) 6/side Half Kneeling Banded Pallof Press with pause at extension
Workout Of The DaY
6 minute AMRAP
1-2-3-4…etc
Strict Pull ups
Double DB Box Step Ups – 50/35lbs (22.5/15kg) to 20″
– Rest 2 minute before Part 2 –
6 minute AMRAP
3-6-9-12…etc
Abmat Sit ups
Box Jumps – 24/20″” – step down
Top Scores – 7 Rounds in each AMRAP
Minimum Goal – 5 Rounds in each AMRAP
FRIDAY
Strength/Skill
Deadlift: Find a 1RM in 10 minutes
*Compare to 5/8/25
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
EMOM x 20 minutes alternating:
Min 1: Max Cal Row
Min 2: Max Cal Burpees Over Rower
*Score is lowest round of row cal and burpee reps combined.
*IE – 12 Cal Row + 15 Burpees = 27 score.
Notes:
1. Can set the monitor to calorie intervals, but cannot receive assistance resetting the monitor
2. Step Over Rower is allowed.
Top Score – None, focus on consistency
H Y R O X
In Pairs – For Time – 35 Min Cap
800 Cal Ski
100 Wall Balls (20/14lb)
80m Sled Push @ 102kg/70kg
100 Cal Row
80m Burpee Broad Jumps
100m Farmers Carry (2x 32/24kg KBs)
Split as needed. One partner works at a time.
SATURDAY
In Teams of 2
For time:
1 mile Run buy in
directly into
5 Rounds for time
12 Hang Snatches – 115/80lbs (52/36kg)
6 Bar Muscle Ups
directly into
1 mile Run cashout
*Run together, split reps in any way
*Advanced – Perform Hang Squat Snatch
Time Cap – 30 min
Top Scores – 23 min
