Workout of the day (WOD)

“Endurance Escalation”

  • 300 Meter Run
  • 20 Wallballs (20lbs/14lbs) (9kg/6kg)
  • 300 Meter Run
  • 20 American Kettlebell Swings (53lbs/35lbs) (24kg/16kg)
  • 300 Meter Run
  • 20 Box Jump Overs (24”/20” box)
  • 300 Meter Run
  • 20 Deadlifts (132lbs/88lbs) (60kg/40kg)
  • 300 Meter Run
  • 20 Ground To Overhead (132lbs/88lbs) (60kg/40kg)
  • Time Cap: 25 Minutes.

“Back Shredder”

🔥BUY-IN

100 Cal Echo Bike Intervals:
Sprint 10 Cal
40-second slow recovery pace
Continue until you reach 100 Cal.

 

Rest 1 minute, then:

 

3 ROUNDS OF:
30 Deadlifts @220/135lbs or 100/60kg

 

20 American Kettlebell Swings @53/35lbs or 24/16kg

 

10 Devil Presses @50/35lbs or 22.5/15kg

 

🚣 BUY-OUT
100 Cal Rower Intervals:
10 Cal Sprint
40-second slow recovery pace
Continue until you reach 100 Cal.

 

Total Time Cap: 35 Minutes.

 

“Hyrox Racer Grinder”

  • 1km Run
  • 30 burpee Broad jumps
  • 1km row
  • 200m farmers carry (2×24/16kg or 2×53/35lbs)
  • 1km Run
  • 50 Wall Balls (9kg/6kg or 20lbs/14lbs)
  • 100m Sled Pull (60kg/40kg or 132lbs/88lbs)
  • 50 Box Jump over (24”/20”)
  • Target Time Cap: 45 Minutes.

“DumbbellBall Blast”

  • Buy In: 1000m row
  • 30 Wallballs 20/13 lb (9/6kg)
  • 10 Dumbbell Push Press 2×50/35 lb (2×22.5/15kg)
  • 15 Pull Ups
  • 10 Dumbbell Push Press 2×50/35 lb (2×22.5/15kg)
  • 15 Pull Ups
  • 30 Wallballs 20/13 lb (9/6kg)
  • 10 Dumbbell Push Press 2×50/35 lb (2×22.5/15kg)
  • Buy Out: 30 Cal Echo Bike
  • Time Cap: 20 Minutes.

“Dynamic Duo”

Buy-In:

800m Team Run (together)

 

Then, 2 Rounds of:

60 Synchronized Air Squats

 

60 Deadlifts in total at (100/70kg) (220/154lbs)

 

60 Wall Balls in total

 

20 Synchronized Burpees (must touch hands at the jump)

 

Directly followed by:

300 Double-Unders in total

 

Cash-Out:

800m Team Run (together)

 

Time Cap: 33 Minutes

 

“HYROX Power Circuit”

  • 1km Run
  • 20 Deadlifts (Weight: 100/70 kg)
  • 1km Run
  • 1 minute of Continuous Rope Slams (or 1 min. burpees)
  • 1km Run
  • 15 Sandbag Squats (Weight: 25/15 kg)
  • 1km Run
  • 20 Dumbbell Snatches (Alternating, Weight: 22.5/15 kg)
  • 1km Run
  • 100m Heavy Sled Drag (Weight: 100/70 kg)
  • Target Time Cap: 45 Minutes