Programming – week 10/13/25
Note for the week:
This week has a lot of sprint work in it. Focus on completing rounds faster than normal, and then trying to get your heartrate down and ready for the next round.
Monday
Strength
Front Squat
Complete 5×8 at 60%-65%+
WOD – 16 min AMRAP
7 Toe to Bar
7 Hang Power Cleans (unbroken)
7 Burpee Over Bar
Rest 1:00 minutes between rounds but go HARD each round.
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Score = Total Reps
Tuesday
Conditioning
Echo Bike
With a partner, complete 10 rounds (5 rounds each) of 20/14 Calories on Bike, YGIG style
WOD – 18 min ascending ladder
2-4-6-8… of:
200m Run
Push Press
Back Rack Lunges
L3: 115/75lb
L2: 95/65lb (RX)
L1: 65/45lb
Score = Total Reps
Wednesday
Strength
Bench Press
2×5 at 70%
2×4 at 75%
2×3 at 80%
WOD – 3 rounds, 16 min
4 minute to complete:
20 Wall Balls
20 Box Jump Overs
20 Dumbbell Snatches / 10 Barbell Snatches
Max Sit-Ups in remaining time
Rest 2:00 minutes between rounds
L3: 60/40lb DB, 115/75lb BB, 25/20lb, and 30 Wall Balls
L2: 50/35lb DB, 95/65lb BB, and 20/14lb (RX)
L1: 35/25lb DB, 65/45lb BB, and 14/10lb
Score = Total Sit-Up Reps
Thursday
WOD – 4 rounds, 36 min
In teams of 3, rotate until everyone has completed each station:
Partner A) 3 min of max distance Sled Push
Partner B) 3 min of max distance SkiErg
Partner C) 3 min AMRAP of:
10 Kettlebell Swings
15 Kettlebell Plank Drags
20 Alt V-Ups
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26b
Score = Total Sled Push (Down = 1, Back = 1)
Friday
Benchmark WOD: Fran
WOD A – for time, 8 min cap
21-15-9 of:
Thrusters
Pull-Ups
Rest 3:00-5:00 minutes
WOD B – for time, 13 min cap
21-15-9 of:
Thrusters
Pull-Ups
After each round, complete a 1000m/800m on C2 Bike.
Athlete Notes:
-You should go all out on WOD A (Fran) but take WOD B at a slower pace.
L3: 95/65lb
L2: 95/65lb (RX)
L1: 75/45lb
Score = Time
Accessory Work – 20 min
Dealer’s Choice
Some options:
-20 min of zone 2 cardio
-20 min of Dumbbell Bicep Curls, Banded Tricep Extensions, and Ab work
-20 min of Strength (any lift)
HYROX
Tuesday
WOD 1 – 6 rounds, 15 min
Partner A completes a 200m Run while Partner B completes max Calories on Echo Bike. Switch back and forth until each partner has completed each movement 6 times.
WOD 2 – 18 min ascending ladder
Row (100m-200m-300m…)
Weighted Lunges (3-6-9…)
Burpees (3-6-9…)
Wednesday
WOD 1 – 3 rounds, 16 min
4 minute to complete:
20 Wall Balls
20 Box Jump Overs
20 Dumbbell Snatches
Max Sit-Ups in remaining time
Rest 2:00 minutes between rounds
WOD 2 – 15 min AMPAP
Farmers Carry (Down and Back twice)
10 Beast Rows
Broad Jumps (Down and Back)
30 Plate Russian Twists
Thursday
WOD – 4 rounds, 36 min
In teams of 3, rotate until everyone has completed each station:
Partner A) 3 min of max distance Sled Push
Partner B) 3 min of max distance SkiErg
Partner C) 3 min AMRAP of:
10 Kettlebell Swings
15 Kettlebell Plank Drags
20 Alt V-Ups
Ab Lab – 5 min