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 - 6 × 6 @70%
2) Gun Show - 5 Giant Sets: Strict Weighted Pull-Ups 5 × 3 + SA DB Rows 5 × 10 (Ea.)
CROSS
STRENGTH
Bench Press
15 Reps @55%
12 Reps @58%
9 Reps @60%
* Rest 2-3 Min Between Sets
WOD
"THE ADMIRAL" - 3 RFT:
10 Burpee Pull-Ups
20 Front Squats (50/35 kg)
20 Box Jumps
“The only bad workout is the one that didn't happen."