HYROX
WOD
2:00 ON | 0:45 OFF x 15 [3 Rounds]:
Zone 1: Ski
Zone 2: FR Farmer’s Carry (Every Break: 3 Burpees)
Zone 3: Wallballs (Every Break: 3 Burpees)
Zone 4: Row
Zone 5: SB Walking Lunges
STRENGTH
WOD
"UPPER BODY STRENGTH” - 2 STATIONS (20 MIN EACH):
1) Bench Press - 7 × 5 @75%
2) Gun Show - 50-40-30-20-10 Alt. DB Curls + 15 Banded Lat Pulldowns
CROSS
STRENGTH
Bench Press
12 Reps @60%
9 Reps @65%
6 Reps @70%
* Rest 2-3 Min Between Sets
WOD
"DOWN PAYMENT" - For Time:
2 Rounds:
15/12 Cal Row
12 Pull-Ups
12 Dumbbell Step-Back Lunges
- Rest 2:00 -
2 Rounds:
12 Dumbbell Step-Back Lunges
12 Pull-Ups
15/12 Cal Ski
“The only bad workout is the one that didn't happen."