WOD: For time with a partner
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.
HYROX
For time
3 rounds of
800m run
round 1
40m burpee broad jump
round 2
50 row or ski calories
round 3
100m farmer's carry 2x24/32kg
WOD: EMOM 10'
1 thruster
– Rest 3:00
1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.
HYROX
Strength
Sled Push
8x25m go heavy and unbroken
Sled Pull
8x25m go heavy and unbroken
Landmine Front Squats
6x10 moderate load
DB walking Lunges front rack
4x25m
WOD: For time
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (45 m)
HYROX
AMRAP 25'
400m run
20 cal row
15 cal bike or ski
WOD: For time
21 front squats (55/80 kg)
200-m double-DB farmers carry (15/22.5 kg)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
Pre-workout
Every 2:00 for 5 sets:
2 squat cleans
HYROX
For time
100 wall ball shots 6/9kg
Every time you break 10 burpees and 200m run
WOD: Fight Gonne Bad
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/34 kg)
1:00 box jumps (20 in)
1:00 push presses (25/34 kg)
1:00 row for calories
– Rest 1:00 between rounds.
WOD: 30-20-10 reps for time:
Single-leg squats
Pull-ups
HYROX
40 minutes zone 2
Use a combination of row, ski, bike and run
WOD: Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.
Post-workout:
200-m goblet hold carry
– Switch arms as desired
HYROX
Strength
Back squats
5x5
rest 2-3 minutes between sets
Accessory 5x10 cyclist goblet squats
rest 1:30 between sets
Bench press
5x5
rest 2-3 minutes between sets
Accessory : 5x5-8 strict pull-ups
rest 1:30 between sets