Strength/Skill
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Workout Of The Day
Holiday Workout!
H Y R O X
TBA
TUESDAY
Strength/Skill
Every 3:00 x 3 sets:
5 Box Squats @ 21X1 – RPE 6-7 across
*Sit to parallel, make sure you straddle the box and keep vertical shin.
*Similar load across, focus on control & speed off the box
Workout Of The Day
Every 4 minutes x 4 sets
15 Toes to Bars
15 Single DB Box step ups – 50/35lbs (22.5/15kg) to 24/20″”
AMRAP Lateral Burpees over DB until 3 min mark
Top Scores – 25 Burpees per round
Minimum Goal – Complete buy in by 2 min mark
WEDNESDAY
Strength
EMOM x 8 minutes alternating:
Min 1: 6-12 Strict Dips – Choice of rings or box
Min 2: 15-20 Single arm Table Top Hold/side
*Beginners do Single arm Plank Hold
Workout Of The Day
4 Rounds for time:
3 Wall Walks
18 American KB Swings – 53/35lbs (24/16kg)
24/20 Cal Echo Bike
-Rest 2 minutes between rounds-
Time Cap – 20 min
Top Scores – 15 min
H Y R O X
12/10 Cal Row (RPE 8.5)
8 Burpee Broad Jumps
40m Farmer’s Carry @ 32/24kg
rest 2:00 before next AMRAP
20m Power Bag Front Rack Lunges @ 20/10kgs
400m Run
rest 2:00 before next AMRAP
10/8 Cal Ski (RPE 8.5)
15 Wall Balls (20/14lb)
100m Run
THURSDAY
Strength/Skill
Workout Of The DaY
In Teams of 2:
25 min AMRAP
800m Run – together
32 Wallballs – 20/14 (9/6kg) to 10/9ft
8 Rope Climbs to 15ft
*Run together. Split Wallballs and Rope Climbs in any way
Top Scores – 3 Rounds
Minimum Goal – 2 Rounds
FRIDAY
Strength/Skill
Every 2:00 x 6 sets (alternating 3 sets each)
Set 1) 5 Double Pause Deadlifts @ 35-50%
*Pause for 2 sec at knee on way up AND down.
*Percentages are based off the heavy single from 5/16/25.
Set 2) 3 Vertical Jumps – to high/challenging target
*Reset between each vertical jump for maximal power and height.
Workout Of The Day
12 Min AMRAP:
1, 2, 3, 4, 5, 6 etc…
DB Farmer Carry Lengths
Double DB Deadlifts
Double DB Shoulder to Overhead
*50/35lb (22.5/15kg) DB in each hand
1 DB Farmer Carry Length = 15ft Down + 15ft Back
Top Scores – Completing Round of 8-9
Minimum Goal – Complete round of 6
Scaled: Use 35/25lb (15/11kg) DB in each hand
Beginner: Use 25/15lb (11/7kg) DB in each hand
H Y R O X
TBA
SATURDAY
Throwdown #290
In Teams of 2:
For total time:
3 rounds:
25 BBJO – 24/20″” – step down
91 Double Unders
…
3 rounds:
25 Overhead Squats – 95/65lbs (43/30kg)
91 Double Unders
…
3 rounds:
25 Bar Muscle Ups
91 Double Unders
Time Cap – 30 min
Note: There is no rest between each 3 round block. Flow right into the next couplet
