WOD

Fitness

4-6 sets total (2-3 each)

5 min – 

Station 1:

– Run 400m, then in remaining time AMRAP:

• 2 up/down DB devil press
• 4 DB/unweighted walking lunges
• 6 ring rows

R3M

+

5 min – 

Station 2: 

– Row 500/400m, then in remaining time AMRAP:

• 2 strict/jumping pull-ups
• 4 air squats
• 12 single unders

R3M

Performance

4-6 sets total (2-3 each)

5 min – 

Station 1:

– Run 400m, then in remaining time AMRAP:

• 2 DB devil press (35/20s)
• 4 DB walking lunges
• 6 ring rows

R3M

+

5 min – 

Station 2: 

– Row 500/400m, then in remaining time AMRAP:

• 2 strict pull-ups
• 4 air squats
• 12 double unders

R3M

Fitness & Performance

A) E4M x 4 sets:
– 8-12 1&¼ DB bench press (pause on ¼ rep)

– 2-4 negative OR 4-8 weighted supinated pull-ups

– 8-12 BB hip thrusts off bench w/ pause

Fitness

B) 6 rounds for time:

– 200m row

– 12 RKB swings

– 10 push-ups

– 8 box step-ups

R60S

Performance

B) 6 rounds for time:

– 250/200m row

– 15 RKB swings (53/35)

– 12 push-ups

– 9 box jump overs (24/20”)

R60S

*RX+ use 70/44

Fitness

A) E3M x 4 sets:

– 8 front squats 

– 16 alt. tall kneeling DB piston press

– 16 alt. KB gorilla rows

B) E2M x 8-12 sets:

– 8-12 wallballs

– 8-12 SA DB hang power cleans

– 6 toes to bar

– 6 burpees or up/downs

Performance

A) E3M x 4 sets:

– 8 front squats @ 6-7 RPE

B) E2M x 8-12 sets:

– 12 wallballs (20/14)

– 12 SA DB hang power cleans (6/6 @ 50/35)

– 6 toes to bar

– 6 burpees to pull-up bar

Fitness

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

After odd sets…

– 5 DB batwing rows w/ 5 count pause

After even sets…

– 10 banded Spanish squats

Performance

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

*Build to a tough but fluid set of 2.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side bent over banded tricep kickbacks

– 8-12/side lean away DB lateral delt raises

– 8-12 slide hamstring curls

– 1 lap reverse sled drag (heavy!)

OR

(Conditioning Option)

Hyrox Prep

For time:

800m run

1 lap burpee broad jump (scale 20 burpees in place)

600m run

2 laps walking lunge (b/w or sandbag)

400m run

30 HR push-ups

200m run

40 wallballs (14/10)

Fitness

E6M x 6-8 sets (3-4 each)

Station 1:

– 200m row

– 12 alternating goblet hold reverse lunges 

– 200m row

– 8 lemon squeezes

– 24 single unders

Station 2:

– 200m run

– 8 ring dips

– 200m run

– 8 pull-ups

– 24 single unders

Performance

E6M x 6-8 sets (3-4 each)

Station 1:

– 250/200m row

– 12 KB/DB front rack reverse lunges (35/20s)

– 250/200m row

– 8 lemon squeezes

– 24 double unders

Station 2:

– 200m run

– 8 ring dips

– 200m run

– 12 pull-ups

– 24 double unders

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 6-12 dips (weighted or scaled as needed)

– 8-12/side bent over DB/KB rows

Fitness

B) For time:

– 600-400-200m run

– 30-20-10 RKB swings

– 10 box step-ups

Performance

B) For time:

– 600-400-200m run

– 30-20-10 RKB swings (53/35)

– 15-20-5 box jump overs (24/20”)

Fitness

A) E2M x 8 sets

Odd:

– 8-12 BB strict overhead presses

– 8-12/side half kneeling banded high row w/ side bend (L)

Even:

– 8 heavy goblet squats w/ pause

– 8-12/side half kneeling banded high row w/ side bend (R)

B) E90S x 10-15 sets:

– 3 double DB hang power snatch

– 5 hanging knee raises

– 7 push-ups

– 9 air squats

*Scale to reps of 3-4-5-6 if needed

Performance

A) E2M x 8 sets

Sets 1-4: 3 hang power snatch

Sets 5-8: 2 hang power snatch

*No press outs! Work on pulling yourself under the barbell

B) E90S x 10-15 sets:

– 3 TnG power snatches (95/65, 75/55, 65/45)

– 5 toes to bar

– 7 push-ups

– 9 air squats

*Don’t drop bars from overhead with anything less than 25s.

Fitness & Performance

A) E4M x 4 sets:
– 8-12 1&¼ DB bench press (pause on ¼ rep)

– 2-4 negative OR 4-8 weighted supinated pull-ups

– 8-12 BB hip thrusts off bench w/ pause

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 4 up/down DB devil cleans

Even: 12/9 cal row + 8-12 wallballs

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 4 DB devil cleans (35/20s)

Even: 15/12 cal row + 12 wallballs (20/14)