DIRTY 30’S / HY-XMAS / HIIT’N’BELL

Tue., 23.12.2025

CROSS

Warm-up

TBA

STRENGTH

Push Press

5 Sets:

Build to Heavy Set of 5 Reps

WOD

"DIRTY 30’S" - For Time [TC: 18’]:

30/24 Cal Row

30 Push Press (43/30)

30/24 Cal Row

30 Front Squats

30/24 Cal Row

30 Push Press

30/24 Cal Row

HYROX

Warm-up

TBA

WOD

"HY-XMAS" - 4:00 Work / 1:00 Rest x 8 [1 Round]:

Zone 1: Ski (Max Distance)

Zone 2: AMRAP: 20m Sled Push, 20 Air Squats

Zone 3: AMRAP: 10 KB Deadlifts, 10 Push-Ups

Zone 4: Wallballs (Max Reps)

Zone 5: AMRAP: 20 DB Snatches, 20 Speed Skaters

Zone 6: Row (Max Distance)

Zone 7: AMRAP: 10 Burpee Broad Jumps, 20 Jumping Lunges

Zone 8: Run (Max Distance)

BODY CROSS

Warm-up

TBA

WOD

"HIIT’N’BELL" - 8’ EMOM x 3 Rounds:

1) TBA

2) TBA

3) TBA

4) TBA

5) TBA

6) TBA

7) TBA

8) TBA

“The only bad workout is the one that didn't happen."