HYROX
WOD
4 min Work | 1 min Rest x 8 [2 Rounds]:
Zone 1: Row
Zone 2: 60m SB Walking Lunges -> Max Cal Ski
Zone 3: Max Wallballs (Every Break: 5 Devil’s Press)
Zone 4: 160m Farmer’s Carry -> Max Burpee Box Jumps
STRENGTH
WOD
"UPPER BODY STRENGTH” - 2 STATIONS (20 MIN EACH):
1) Bench Press - 7 × 4 @80%
2) Gun Show - Strict Pull-Ups 5 x 5 + DB Rows 5 × 12 (Ea.)
CROSS
STRENGTH
Bench Press
15 Reps @60%
12 Reps @63%
9 Reps @65%
* 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."