Monday
WOD – 2 rounds for time, 40 min cap
200m Run
5 Power Cleans
10 Burpee Over Bar
200m Run
5 Power Cleans
20 Push-Ups
400m Run
5 Power Cleans
30 Lunges
400m Run
5 Power Cleans
40 Air Squats
400m Run
5 Power Cleans
30 Lunges
200m Run
5 Power Cleans
20 Push-Ups
200m Run
5 Power Cleans
10 Burpee Over Bar

Rest for 2 minutes before starting the second round.

No levels today but aim to increase the Power Clean weight 3-5 times throughout the workout.

Score = Time

Tuesday
Strength
Deadlift

Complete 5×5 at 75%-80%. If the weight feels too light, you can go up to 85%.

WOD – 18 min ascending ladder (5-10-15-20…)
Calories on Echo Bike
Kettlebell Swings
Push Press

After each round, completed a 300m/250m Row

L3: 70/53lb KB and 115/75lb
L2: 53/35lb KB and 95/65lb (RX)
L1: 35/26lb KB and 75/55lb

Score = Total Reps/Calories

Wednesday
Strength
Strict Pull-Up

10 min EMOM
Pick a rep count that you can be consistent with. If you prefer to do Kipping Pull-Ups, you can but just be aware that we have Toes-To-Bar in the WOD.

WOD – for time, 22 min cap

5 rounds:
10 Back Squats (from the ground)
10 Toes To Bar

Rest 3:00 minutes

5 rounds:
20 Wall Balls
20 Abmat Sit-Ups

L3: 155/105lb and 25/20lb
L2: 135/95lb and 20/14lb (RX)
L1: 115/75lb and 14/10lb

Score = Time

Note: If you have not completed the first section by the 10 minute mark, take your 3 minute rest and move on to the second section.

Thursday
Conditioning
SkiErg Test
2000m

WOD – 20 min AMRAP
Max Box Step-Ups (0:00-10:00 weighted, 10:01-20:00 unweighted)
After every 40 reps, complete a 200m run

Cash out: 100 Bicep Curls with Blank Bar

L3: 70/50lb Single DB
L2: 50/35lb Single DB (RX)
L1: 35/25lb Single DB

Score = Total Reps

Friday
Strength
Front Squat

Spend 10 minutes to find a heavy single (or new 1RM max). Then decrease by 20% and complete a 3×5.

WOD – 16 min EMOM
Minute A: Handstand Push-Ups
Minute B: Heavy Farmers Carry

Work for ~30 seconds each minute. If you don’t have a Handstand Push-Up, you can modify the movement or use this time to practice.

HYROX

Tuesday
WOD 1 – 20 min Partner WOD
Complete a max distance row

Partner A Rows while Partner B completes: 10 Burpees + 200m Run +10 Burpees. Switch back and forth.

WOD 2 – for time, 20 min cap
100/70 Calories on Echo Bike

Every 10/7 Calories complete:
10 Wall Balls
10 Medball Lunges

Wednesday
WOD 1 – 30 min AMRAP
400m Run
Sled Push Down and Back x 2
400m Run
Burpee Broad Jump Down and Back x 2
400 Run
Front Rack Dumbbell Lunges Down and Back x 2

WOD 2 – 16 minutes Tabata
SkiErg
Tuck Jumps
Plate Russian Twists
High Knees

Thursday
WOD 1 – 10 min cap
In teams of 3, complete max distance with Sled. Down and back is 1 point.

WOD 2 – for time, 20 min cap
400m Farmers Carry
30/25 Cals on SkiErg
1 min Plank
100 Mountain Climbers
1 min Plank
30/24 Cals on SkiErg
400m Farmers Carry