WOD's

MONDAY

AMRAP 17`
25m bodyweight walking lunges
*3 single DB angel press (20/12.5)
50m KB cross body carry
*Every round + 1 angel press*

10`
3 sets
8-12 plate lu raises
6-8 bottoms up 90/90KB shoulder rotation /side

15`
Hip/Back mobility coach choice

TUESDAY

10`
5 sets
3 BB power cleans + 1 jerk

10`
4 sets
2 BB squat cleans (TNG)

8`
4 sets
3 BB push jerk

17`
Option A:
3 rounds for time:
12 dual KB box step over (2×16/10)
6 dual KB clean and jerk
12 dual KB overhead reverse lunges
6 dual KB clean and jerk

Option B:
3 rounds for time:
12 dual DB box step over (2×15/7.5)
6 dual DB clean and jerk
12 dual DB overhead reverse lunges
6 dual DB clean and jerk

WEDNESDAY

KB HYROX

400m run (or 1100/850m bike erg)
30 Single KB thruster (16/10)
400m run (or 1100/850m bike erg)
30 burpee over KB
400m run (or 1100/850m bike erg)
40 KB overhead lunges (16/10)
400m run (or 1100/850m bike erg)
25m sled push (80/120)
400m run (or 1100/850m bike erg)
50 KB swings (16/10)
400m run (or 1100/850m bike erg)
60 wall balls (6/4)

THURSDAY

15`
3 sets
8-12 DB single leg box step up left side
3-5 rope pull ups
8-12 DB single leg box step up right side
Max reps pull ups on rings
*90 sec rest*

25`
Option A:
AMRAP 10`
10 DB hang power snatch (22.5/15)
10 burpees over DB
10 TTB/TTR
12 m hand stand walk

*5 min Rest*

AMRAP 10`
12 m hand stand walk
10 TTB/TTR
10 burpee over DB
10 DB hang power snatch (22.5/15)

Option B:
AMRAP 10`
10 DB hang power snatch (17.5/10)
10 burpees over DB
10 hanging leg raises
4 wall walks (or 10 inchworm push ups)

*5 min Rest*

AMRAP 10`
4 wall walks (or 10 inchworm push ups)
10 hanging leg raises
10 burpee over DB
10 DB hang power snatch (17.5/10)

FRIDAY

15`
3 supersets
4-6 nordic hamstring curls
30 sec wall sit calf raises
4-6 slow and controlled sisi squats

24`
For time:
Buy in
800/650m row or ski

20-15-10-5
Dual DB push press (22.5/15)
Hanging knee tucks

20-15-10-5
Hand release push up
Leg raises over DB

Buy out
800/650m row or ski

5`
Cool down

SATURDAY

12`
4 sets
5 BB front squat from the rack

12`
3 set
10 BB deficite RDL

10`
3 sets
8 DB glute bridge floor press

10`
3 sets
6 seated DB arnold press

Core EMOM 12`
1. 30-40 sec flutter kicks
2. 30 sec sit ups
3. 45-60 sec plank
4. Rest

20`
Option A
4 rounds:
200m run
12 burpee to target
20/17 cal ski or row

Option B
4 rounds:
500/400m bike erg
8 burpee to target
15/12 cal ski or row


Hyrox
2 min on / 40 sec off
3 circle rounds

Station 1
02:00 run RPE 7-8

Station 2
02:00 sled pull

Station 3
250m ski erg sprint
00:10 rest
Max meters on ski erg RPE 6

Ststion 4
5 DB angel press
5 DB racked lunge

Station 5
20 push ups
Max wall balls

SUNDAY

Team of two

Option A:
5 rounds
10 synchro BB power cleans (50/35)
10 chest 2 bar pull ups
10 synchro slam balls (20/12)
10 strict TTB
100 DU

*4 min rest*

50 synchro slam ball on shoulder squat (20/12)
10 rope climbes
50 synchro BB shoulder to overhead (50/35)
100 burpee over planking partner

Option B:
5 rounds
10 synchro single DB power cleans (22.5/15)
10 pull ups (Or 20 ring rows)
10 synchro slam balls (15/9)
10 strict hanging knee raises
100 line hops

*4 min rest*

50 synchro slam ball on shoulder squat (15/9)
10 rope climb lay to stand
50 synchro single DB shoulder to overhead (22.5/15)
100 burpee over planking partner


Hyrox team of two
Partner EMOM 15`
1. Start with 6 synchro burpees over line (after each round + 2 reps)
2. Start with 12 synchro KB swings (every round + 2 reps)
3. Start with 15 synchro air squats (every round +3 reps

*4 min rest*

Partner chipper

1000m ski or row
80 athlete to athlete wall balls
60 synchro KB goblet lunges
40 burpee high jump
192m KB farmers carry (16×<->)