PART A: Strength & Skill

*Do a set every 1 minute.

3 Sets
1 Snatch @65% 1RM Snatch

3 Sets
1 Snatch @70% 1RM Snatch

3 Sets
1 Snatch @75% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)

*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

Scaled Option
Alt DB Snatches 6+6
Box jump Overs 12
220m Run/ Row

PART B: WOD

@0:00
3 Sets
AMRAP 3 Minutes
20/16 Calorie Echo Bike
AMRAP Devils Press (2×22.5/15kg)
-rest 1 minute between sets-

@12:00 (Starting right after the 1 minute rest from the 3 sets above)
3 Sets
AMRAP 2 Minutes
15/12 Calorie Echo Bike
AMRAP Dumbbell Hang to Overhead (2×22.5/15kg)
-rest 1 minute between sets-

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – high intensity
Target Reps each set: 10+
Minimum Reps before scaling each set: 7

STIMULUS and GOALS
How to Pace: GRIND! All grunt work on these quick AMRAPs as you buy in with a moderately aggressive bike, then just put your head down and stay moving until 3:00/2:00 hits on the dumbbells. Start a little lighter on the pacing (moderate/fast) and then hang on into the second set while selling out the final each workout. It’s a short rest, so you must stay upright and get your heart rate back down as much as possible.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Two heart-pounding movements always leave you dead on the flow after. There’s no thinking here, just move and hurt.

WORKOUT STRATEGY & FLOW
Echo Bike: Moderately-fast to fast pacing (80-85%) here since it’s a short rest, and you must be able to move on the dumbbells. Focus on breathing, using your total body as you pedal, and slow down the final 2-3 calories. The goal should be sub 75 seconds on workout one, while we should be around 60 seconds for workout two.

Devil Press: Just move! It doesn’t have to be fast, just consistent. Rest at the bottom of the burpee, but don’t make camp there and explode with your legs/hips on every rep.

Dumbbell Hang to Overhead: It’s from the hang, so no reason for singles here. Try to complete sets of 5 or more at a time, and don’t overrest. Explode the weight up with everything you have or whatever is left. Use your hips and keep your core locked in to manage low back fatigue!

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: WOD

15-12-9-6-3
Strict Pull Up
100-80-60-40-20
Double Under

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 9 minutes
Time Cap: 13 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! For the first workout, it is all about staying consistent and keeping your forearms from blowing up. Be strategic off the start on pacing and when to climb. As you get into the later rounds you can be more aggressive, as the bulk of the work is done.

How it should Feel: GASSY and GRIPPY! Arms and shoulders are going to heat up fast if you let it. Be smart, and don’t hold down the gas pedal, or you’re going head-on into a wall.

WORKOUT STRATEGY & FLOW
Strict Pullups: Try to keep rest down to a minimum between reps. Steady work while not blowing up is the aim!

Double Unders: Unbroken is a great goal across. However, breaking up the larger sets might be wise to give your upper body a little break before the climbs.

PART B: Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk

3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets

Scaled:
DB/ BB Push Press x 5
Pushups x 10
100m Run/ AB

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: WOD
5 sets (1 Set every 6 minutes)
32/24 Calorie Row, Run, AB
24 Wall Balls (10/7)
16 Toes to Bar

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 4 minutes
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE!
Longer sets and intervals today will test your breathing and ability to pace out movements. Use that first set as a tester and establish a sustainable effort for each station to be completed non-stop/unbroken.

How it should Feel: GASSY! There’s nowhere to hide in this one; it’s all about maintaining and grinding.

PART B: Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Sets
3 Power Clean @60-65% 1RM Power Clean

2 Sets
2 Power Clean @70-75% 1RM Power Clean

3 Sets
1 Power Clean @75+% 1RM Power Clean

*Rest as needed between sets.

Scaling:
DBL KB Deadlifts x 7
V-ups x 14
100m run AB

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

HYROX SATURDAY

40min AMRAP

Buy-in: 1000m Row/ 960m Run
(only perform once)

Tabata: 1 Min Work / 30 Sec Rest
Perform as many reps as possible on each station

1. ABMAT/ GHD Situps
2. DB Box Step ups
3. Burpeee Broad Jumps
4. Row (Distance)
5. Famers Carry 10m Shuttle
6. Walking Lunges 2 x KB/DB
7. Wall Balls
8. After each set of 7 Stations Perform 480m Run/ 500m Row.

Rest as needed before beginning next Round, Clock will keep running as a Tabata, start when work on your next round when you are ready!)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: WOD

20min AMRAP

7 x Push Press BB 60/45kg/ DB 22.5/15kg
14 x Deadlift BB/ DB/ KB swings Heavy x 14
28 x DU
Run 100m/ 9/7Cal AB/ 150m Row

– Rest 60 Sec –

PART B: Gymnastics

3 Rounds of:
Max effort on each set of the following
Weighted Pullups 3-5 reps
Strict Pullup
Ring Row

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: WOD

3 sets of:
220m Run/ Row 250/ AB 16/12Cal
12 x Thrusters BB 50kg / DB 22.5/15kg
8 x Ring or Bar MU/ 12 x C-2Bar
12 x Thrusters BB 50kg / DB 22.5/15kg
220m Run/ Row 250/ AB 16/12Cal

– Rest 3min between Rounds –

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE!! We have three fast-paced sets for you as we look to hold a moderate-aggressive effort through these heart-pounding movements. The point of emphasis needs to be breathing and staying steady while focusing on bringing their heart rate back down during the rest.

How it should Feel: GASSY and MUSCULAR ENDURANCE into PAIN CAVE!!! The first set should always be the slowest, and then start to ramp it up or hold on through the following two sets. Negative splits are the goal for sets today! Stay controlled and smooth through the movements, and aim for fast transitions. It’s supposed to hurt, remember that.

WORKOUT STRATEGY & FLOW
Bike Erg: Start out standing to ramp it on both sets. Then, settle into a moderately aggressive pace (80%+) while focusing on relaxing the arms as much as possible. Slow down the final 2-3 calories to regain your legs and allow an aggressive transition to the bar. You can ramp intensity up to 85-90% on the 2nd bike.

Thrusters: Squat clean that first rep, and don’t look back. Weight should be light (under 50% 1RM), and most to all sets can be completed unbroken. Reps will become more difficult as lactic acid builds. Regardless, stay moving and breathing with a loose grip while staying upright with the torso. Don’t stare at the bar after the muscle-ups. Get right back to work.

Ring Muscle Up: Be strategic yet aggressive here! Challenge yourself here since it’s the only high-skilled part of the workout. Take a second after the squats if needed, and explode with every kip to launch your exhausted body above the rings.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: WOD

2 Rounds
30 x Farmers Carry DDB/KB Reverse Lunges 2×24/16kg
30 x DB/KB Deficit Pushups
Complete 2 Rounds – then 220m Run / Row 250/ AB 16/12Cal-

– Rest 2min –

2 Rounds

20 x Farmers Carry DDB/KB Reverse Lunges 2×24/16kg
20 x DB/KB Deficit Pushups
Complete 2 Rounds – then 220m Run / Row 250/ AB 16/12Cal-

– Rest 2min –

2 Rounds

10 x Farmers Carry DDB/KB Reverse Lunges 2×24/16kg
10 x DB/KB Deficit Pushups
Complete 2 Rounds – then 220m Run / Row 250/ AB 16/12Cal-

STIMULUS and GOALS
How to Pace: STEADY! The stimulus for today’s workout is moderate intensity with strategic sets to avoid muscle failure. This will be a slow burn as the workouts progressively become more challenging, making muscle failure more prevalent. Easy and sustainable pace for the first two workouts because the last will be all grit and grind.

How it should Feel: MUSCULAR ENDURANCE! The first workout is a primer, which is just a slow beat down on the body. It’s up to you during the breaks to recover enough to survive.

WORKOUT STRATEGY & FLOW
Double Dumbbell Farmer Hold Reverse Lunge: Unbroken across all rounds is the goal. Weight should be moderately light, and there should be no hesitation or reason to stop. Practice before finding a comfortable hold that allows the shoulders/arms to relax somewhat and lets you keep a steady breathing pattern.

Deficit Pushup: allow for the majority of the sets to be completed unbroken. But a few breaks here and there early on will be your saving grace to avoid forced breaks down the road. This means you should break sooner rather than later before your arms/chest give, and then it’s too late. You have a LOT of reps here; don’t be a hero at the start, only to become a zero at the end.

PART B: Finisher – Core Killer

3 Rounds
Max Rep Strict Toes 2 bar
Max rep V-ups
10+10 Alt hands 2 toes

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: Strength & Skill

10min AMRAP

7 x Front Rack Squats BB 60/45kg / DB/KB 25/17.5kg
4 x Wall Walks
100m Run

PART B: WOD

4 Sets of:
500m Row/ 480m Run/ 40/36Cal AB
5 x BB Cleans 70/50kg/ DB/KB cleans 2×25/17.5kg
10 x Burpee over BB/ DB
10 x Box Jumps

-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8-8.5 – 80-85% – moderate/high to high intensity
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 4 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! We can move a little faster given the amount of rest provided. Breathing and smooth transitions need to be on point while attacking each station with a consistent and sustainable pace.

How it should Feel: GASSY! Each set will feel like you can’t do another, but stay the course, recover, and fight until the end. Don’t slack the final set only to ruin your average.

WORKOUT STRATEGY & FLOW
Row: Pacing here should be moderately aggressive (80-85%+) with a heavy emphasis on slowing down the final 50m. Let’s try to keep these under 1:50/2:00 and focus on using the total body and breathing through motion.

Cleans: The weight should be moderately heavy, and we want to attack each rep. Aim for little to no hesitation between reps while trying to complete 1 clean every 5-8 seconds (Sub 40 seconds).

Burpees and Box Jumps: High box is about staying moving with little to no rest during the set. Be smooth and steady while focusing, transitioning efficiently up and over the high box.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: HERO WOD

MURPH

1.6km Run
100 Pull-ups
200 Push-ups
300 Air Squats
1.6km Run

Wear a Weight Vest (20/14 lb)

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

PART A: WOD

Buy-in:
960m Run
2 minutes rest

30 minute EMOM (6 rounds)
EMOM: +/- 30-45sec work each round

Perform max reps on each station:

KB / DB Snatches (27.5/20kg)
Wall Balls (10/7kg)
Box Jumps/ Step Ups
100m/ Row 150m/ 9/6Cal AB
Rest 1 min

Buy-out:
After last round complete
500m Row/ 480m Run

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.