LEG DAY Lunges & Squats 4-5 sets: 6 Backrack Reverse Lunges (3 per side) @ RPE 7 4 Tempo DB Front Squats @ RPE 7 [...]

HYROX SKILL "Sled Pull Technique" 10:00 Technique Drills *hand over hand. *HYROX standard. *stay behind the tape line HYROX STANDARDS: Open Women: ~78 kg (≈172 [...]

WORKOUT OF THE DAY "POST OPEN SWEAT" 5 Rounds For Time: 1,000m Bike Erg *split as needed 10 Sandbag Cleans @ tough load *split as [...]

WORKOUT OF THE DAY “26.1” For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box [...]

POSTERIOR RDLs & Step-ups 5 sets: 8 Romanian Deadlifts @ RPE 5 10 DB Farmer Step-ups @ RPE 5 (5 per side) *Move the bar [...]

MIDLINE Core 4 sets: :45 sec Weighted Low Plank Hold 15 Strict Hanging Knee Raises 10 Plate Russian Twists *1,1,2,2 count *Keep it fast. HYROX [...]

PUMP Push & Pull 5 sets: 8 Barbell Bench Press @ RPE 5 12 DB Bent Over Rows (5 per side) @ RPE 5 *Rest [...]

LEG DAY Lunges & Squats 4-5 sets: 8 Backrack Reverse Lunges (4 per side) @ RPE 6 5 Tempo DB Goblet Squats @ RPE 6 [...]

WORKOUT OF THE DAY "LE PUMP" 5 Rounds For Time: (w/partner) 24 Cal Ski Erg *split as needed 12 Synchro Toes To Bar 24 DB [...]

OLY Snatch & OH 5 sets of: 5 Hang Power Snatch @ RPE 4 + 5 Overhead Squats @ RPE 4 *Stay technical. *Rest 1:00 [...]