HYROX
WOD
1:00 ON | 0:30 OFF x 24 [4 Rounds]:
Zone 1: Ski
Zone 2: Double KB Walking Lunges
Zone 3: Wallballs
Zone 4: DB Renegade Rows
Zone 5: Burpee Sprints
Zone 6: Row
STRENGTH
WOD
"UPPER BODY STRENGTH” - 2 STATIONS (20 MIN EACH):
1) Bench Press - Establish a 1-Rep Max
2) Gun Show - 5 Giant Sets: Strict Weighted Pull-Ups 5-4-3-2-1 + Unbroken DB Curls 14-12-10-8-6
CROSS
STRENGTH
Bench Press
5 Reps @77%
3 Reps @87%
1 Rep @97%
Establish a 1-Rep Max
* Rest 2-3 Min Between Sets
WOD
"CRANKSHAFT" - 14’ AMRAP:
10/8 Cal Row
10 Pull-Ups
10/8 Cal Row
10 Push Press (50/35 kg)
“The only bad workout is the one that didn't happen."