Programming – week of 7/14/25
Monday
Strength
Deadlift
2 x 4 at 75%
2 x 3 at 80%
2 x 2 at 85%
WOD – for time, 24 min cap
Buy-In: 50 Burpees
50-40-30-20-10 Single Dumbbell Box Step-Ups
5-4-3-2-1 Wall Walks
Cash Out: 25 Burpees
L3: 70/50lb and 7-6-5-4-3 Wall Walks
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
Tuesday
Skill
Rope Climb
Every 90 seconds for 6 rounds, complete 2-4 Rope Climbs.
WOD – 15 Minute EMOM
Minute A: 20 Wall Balls
Minute B: 15 Toe To Bar
Minute C: 10 Skeleton Rows
L3: 115/75lb BB and 50/35lb DB
L2: 95/65lb BB and 35/25lb DB (RX)
L1: 75/55lb BB and 25/15lb DB
Score = Slowest Set
Accessory Work
4-5 rounds of:
20 Bicep Curls
20 Banded Pulldowns
10 Banded Pullaparts
Wednesday
WOD – 3 rounds, 45 min
5:00 to complete:
200m Med Ball Run
30 Kettlebell Swings
30 Alternating V-Ups
5:00 to complete:
5 rounds of Echo Bike Sprints (30 seconds on / 30 seconds off)
5:00 to complete:
400m Run
12 Power Cleans
12 Thrusters
L3: 62/44lb KB and 135/95lb BB
L2: 53/35lb KB and 115/75lb BB (RX)
L1: 35/26lb KB and 95/65lb BB
Score = Total Calories on Bike
Thursday
Strength
Bench Press and Ring Dips
Complete a 6×4 Bench Press at 75%-80% of your 1RM. After each set, complete a submaximal set of Ring Dips.
Partner WOD – 20 Minute AMRAP
Partner A – Complete 25/17 Calories on SkiErg
Partner B – Completes:
10 Alternating Hang Dumbbell Snatches
10 Left Arm Suitcase Dumbbell Lunge
10 Alternating Hang Dumbbell Snatches
10 Right Arm Suitcase Dumbbell Lunge
Max Push-Ups
Switch back and forth
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Score = Time
Friday
Strength
Back Squat
1×10 at 60%
1×8 at 70%
2×6 at 75%
3×4 at 80%
WOD – 4 rounds, 22 min
4:00 minutes to complete:
15/10 Calorie Row
10 Strict Press
Max Chest To Bar Pull-Ups (or Muscle-Ups)
Rest 2:00 minutes
L3: 135/95lb
L2: 105/75lb (RX)
L1: 95/65lb
Score = Total Pull-Up Reps
HYROX
Tuesday
Part A: Partner Efficiency Drills, 10 rounds, 20 min cap
300m SkiErg
YGIG-style, each partner does 5 rounds
Try to pick up the pace with each round, focusing on full, elongated stokes
Part B: 4 rounds for time, 25 min cap
30 Wall Balls
200m Farmers Cary
400m Run
Rest 30 seconds between rounds
Athlete Notes:
-The Hyrox Open weights are 14/10lb WB and 53/35lb KBs. However, you should be picking a weight that allows you to complete all Wall Ball sets unbroken while moving quickly through the Farmer’s Carry. With that in mind, most of us should be aiming for something lighter than the Open level weights.
Wednesday
Part A: 20 min AMRAP
200m Run
1 Sled Pull
200m Run
1 Sled Push
Athlete Notes:
-Maintain a slower pace so you can be consistent throughout the full 20 minutes.
-No weight on the sleds today.
Part B: 2 rounds, 20 min cap
30 Unweighted Box Step-Ups
1 Minute Plank
20 Kettlebell Deadlifts
1 Minute Plank
30 Unweighted Box Step-Ups
1 Minute Plank
20 Kettlebell Deadlift
1 Minute Plank
Rest 2 minutes between rounds
Athlete Notes:
-Choose a challenging KB weight that can be completed in 1 or 2 sets maximum.
Thursday
Part A: 5 rounds, 20 min cap
20/14 Calories on SkiErg
15 Burpee Broad Jumps
Rest 2 minutes between rounds
Athlete Notes:
-Consider each round a sprint and go hard.
Part B: 25 min AMRAP
Buy in: 1 Mile Run to the Space Needle
Then complete as many rounds in remaining time:
300m Row
Med Ball Lunges Down and Back
Athlete Note:
-For the Med Ball Lunges, aim for a 20/14lb Wall Ball.