WOD: For time

Tuesday 210524

5 sets for time:
600/750-m row
– Rest 3:00 between rounds.
– Score is slowest row.

Row substitutions | 600-meter run, 1,200/1,500-meter C2 bike, 1,500/2,000-meter Assault or Echo bike, 600/750-meter Ski-erg.

HYROX

AMRAP 25'
20 wall ball shots 6/9kg
15 burpees box over jumps 50cm
200m run
15 ring rows or 10 strict pull-ups

WOD: EMOM 20'

Monday 200524

Odd min | 5 front squats
Even min | 5 muscle-ups

HYROX

For time
5 rounds of
500m row
400m run
30 walking lunges

WOD: AMRAP 10'

Saturday 180524

AMRAP 10:
30 AbMat sit-ups
10/15-calorie row

Post-workout
Accumulate:
2 rounds of
30'' Hollow hold
30'' Arch hold

Tips

  • 4-7 rounds.
  • Keep rounds to 2:30 or less.
  • Sit-ups in 1:15 or less each round.
  • Calories in 1:00 or less each round.
  • Advanced athletes can increase calories to 15/20.

Scaling

AbMat sit-ups Reps, accumulate :45 plank hold
Row Calories, bike or ski

WOD: Team WOD

Friday 170524

2 rounds for time with a partner:
50 KB swings (24/32 kg)
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 7,5m down/7,5m back

Post-workout
1 set:
200-m single-arm KB overhead carry
– Use workout KB.
– Switch hands as neede

Tips

  • 12:00-18:00.
  • Partners switch as needed.
  • 5 shuttle runs per minute pace.
  • Kettlebell swings in sets of 10 or more before switching.
  • Continuous movement with fast transitions between partners.

Scaling

Kettlebell swing Load, reps, Russian kettlebell swing, kettlebell deadlift
Shuttle run Reps, substitutions

HYROX

Zone 2 Engine:
20 minutes erg of your choise
20 minutes easy run

WOD: HAVANA

Thursday 160524

AMRAP 25:
150 double-unders
50 push-ups
15 power cleans (55/85 kg)

Tips

  • Hero workout Havana in honor of Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, who died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011.
  • 3-5 rounds.
  • Double-unders in 3:00 or less.
  • Push-ups in 2:00 or less.
  • Cleans in 2:00 or less.

Scaling

Double-unders Reps, single-unders, lateral hops over a chalk line
Push-ups Reps, push-ups from the knees, push-ups with hands on a 30-inch box
Power clean Load, hang power clean, dumbbell power clean, hang dumbbell power clean

HYROX

Part A:

Sled pull
3 efforts of

2x25m 80/100kg

Part B:

AMRAP 20'
20 walking lunges
round 1 :20 push-ups
round 2: 20 ring rows or strict pull-ups
round 3: 20 box step-ups 50/60cm

WOD: Heavy day

Wednesday 150524

0:00-10:00
1-rep-max clean

10:00-20:00
1-rep-max bench press

20:00-30:00
1-rep-max overhead squat

Tips

  • Heavy day relative to each athlete's capacity.
  • 10:00 on each lift to build to a heavy single.
  • Aim for 4-6 solid attempts in the allotted time.
  • Take the clean from the floor and the bench press and overhead squat from a rack.

Scaling

Clean Load, hang power clean, dumbbell clean
Bench pressLoad, dumbbell bench press, shoulder press
Overhead squatLoad, overhead lunge, back squat

HYROX

For time
10 rounds of
400m run
50m farmer's carry 2x16/24kg
10 box jumps 1m distance 50cm

WOD: For time

Tuesday 140524

For time:
27-21-15-9
DB thrusters (10/15 kg)
Pull-ups
– Use two DBs or KB

Tips

  • 5:00-12:00.
  • Short sprint-style effort.
  • Loading should allow at least 10 thrusters unbroken.
  • Complete the first set of pull-ups in 2:00 or less.

Scaling

Dumbbell thrusters Reps, load, dumbbell front squats or push presses
Pull-ups Reps, jumping pull-ups, ring rows

HYROX

Part A
Sled push Sprints
4x50m light load .
2:00-3:00 rest between efforts

Part B
AMRAP 20'
10 calories
10 push-ups
10 wall ball shots 6/9kg