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.

PART A: Strength & Skill

12 min AMRAP

9 x Double DB Deadlift
7 x Double DB Front Squats
5 x Double DB Push Press

*use DB or KB
** Barbell if no DBs/KBs left
RX DB 2×25/17.5
BB 60/45kg (RX+)

PART B: WOD

21-15-9
DB Thruster
Toes 2 Bar
220m Run/ 250m Row/ 16 Cal AB

*Scale to 1x DB or KB lighter
** Sub V-ups or GHD or Alt Hands to Toes for T2B

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

In Teams of 2/3/4
Choose a team weight for Deadlift
*Recommended 120/100kg men/ 80/60kg Ladies

Complete as many deadlifts as a team in 10 minutes
*After each set of Deadlifts complete 100m Run / 7 calories on AB

**Keep moving as a team: Score reps on your kg until AMRAP is over

PART B: WOD
23 minute Amrap

9x C-2Bar/ Pullups/ Ring Row
18x Deficit Pushups
36x ABMat Situps
220m Run/ 250m 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: HYROX STRENGTH

Buy-In: 500m Row/480m Run/ 500 Ski

50 HEAVY MB or DB goblet Squats (x1) 25/17kg

50 Box Jumps

50 Reverse Lunges (each side) /DB farmers hold/ MB on Shoulder

50 Deficit Pushups/ HSPU

50 Ring Rows/ Pullups

*perform 220m Run/ 250 Row between each work Station

Buy-Out: 500m Row/480m Run/ 500 Ski

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

24 Minute EMOM (5 Rounds)
Min 1 – 5 Bar Muscle Ups// Chest 2 Bar// Strict Pullup// Ring Rowx10
Min 2 – Max Barbell Power Snatches 40/25kg // DB Power Snatches, 22.5/15kg in 30 seconds
Min 3 – 10/7 Calorie Echo Bike// 100m Run
Min 4 – 12 Dumbbell Box Step Overs (22.5/15/kg)
Min 5 – Rest

SCORING
Typically for EMOMs we see a checkbox but today we are asking you to only score the Max Power Snatches in 30 seconds for each set and comment any scaling / modifications you made to the workout in your result comment box

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target time each minute: sub 40 seconds
Time Cap each minute: 50 seconds

STIMULUS and GOALS
How to Pace: STEADY! Head down and go for each minute/30 seconds. Earn some rest and keep that intensity up with consistency on sets.

How it should Feel: CARDIO! This will challenge your entire fitness, and you will have to get mentally tough in later rounds!

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Unbroken! Aggressive hips with a strong and fast turnover is key.

Power Snatch: Light weight (ideally 50% or les of 1RM) where you can consistently complete 10+ unbroken reps. Focus on breathing and relaxing your grip at the top of each rep.

Echo Bike: Moderate-fast pace to finish under 35 seconds. Get it up to speed quickly while pedaling hard all the way through

Single Dumbbell Box Step Overs: Non-stop! Stay low and stay moving. Find a comfortable hold that doesn’t tax your grip and switch it up as needed on each set.

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.