WOD: For time
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, total at the same time
400-m run, together
30 alternating single-leg squats, split reps as needed with partner
WOD: AMRAP 10:
5 power cleans (60/90 kg)
10 toes-to-bars
HYROX
AMRAP 20'
400/500m row
20 wall ball shots 6/9kg
20 kettlebell swings 16/24kg
WOD: Heavy Day
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
HYROX
For time
1000m Run
then 5 rounds of
20 Squats
20 Burpees
20 Situps
20 Push-ups
then 1000m Run
WOD: For time
3 rounds of:
20 chest-to-bar pull-ups
10 overhead squats (55/80 kg)
HYROX
For time
2 rounds of
50m sled push 100/150kg
400m run
2 minutes rest
20/25 calories
400m run
2 minutes rest
40m weigted front rack walking lunges
2x10kg DB/2x15kg DB
400m run
2 minutes rest
WOD: For time
100-calorie row
100 box jump-overs (50/60 cm)
1,000-m run
HYROX
For time
400m Run
20 Push-ups
400m Run
20 Push-ups
30 Squats
400m Run
20 Push-ups
30 Squats
40 Lunges
400m Run
20 Push-ups
30 Squats
40 Lunges
50 Sit-ups
400m Run
20 Push-ups
30 Squats
40 Lunges
50 Sit-ups
60 Burpees
WOD: The Chief
5 rounds of AMRAP 3:
3 power cleans (40/60 kg)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
HYROX
For time
5 rounds of
100m farmer's carry 2x16/2x24kg KB
200m run
300m row
WOD: For time
4 rounds of:
10 deadlifts (70/100 kg)
30 wall-ball shots (6/9 kg) (2.7/3 m)
Post-workout:
8 sets for reps:
:20 V-ups
:10 rest