HYROX SKILL "Burpee Broad Jump Work" *4 x 25' Burpee Broad Jumps @ as fast as possible *speed down. *controlled, long jump. *step up from [...]

Join DTSC at StayFit305 Summer Sweat 2026, the biggest fitness event of the summer, at the InterContinental Miami! Please note that DTSC will be closed [...]

SHOULDERS Press & Shoulders 5 sets: 4 Tempo DB Bench Press @ RPE 7.5-8.5 8 DB Pocket Rows *4 per side @ heavy *Rest as [...]

Squat Clean Olympic Lifts EMOM x 10: 1 Clean Pull + 1 Squat Clean @ RPE 7.5-8.5 *not TnG. WORKOUT OF THE DAY "Cycling" EMOM [...]

MIDLINE Core 4 sets: :20 sec DB Side Plank Hold *per side 15 Lying Leg Raises :20 sec Hollow Rocks 10 V-ups *10:00 to finish. [...]

LEG DAY - WEEK 4 Squats & Unilateral 5 sets of: 3 Front Squats @ RPE 7.5-8.5 10 Single Leg DB RDLs *5 per side [...]

HYROX SKILL "Sled Pull" "5:00 minutes of practice and drills" *4 x 25' Sled Pull @ building to a heavy load *hand over pulls. *hip [...]

WORKOUT OF THE DAY "Team Work For Real" 4 Rounds For Time: (Teams of 2) 20 Pull-ups *one working ; one hangs 15 Synchro Alternating [...]

SHOULDERS Press & Shoulders 5 sets: 5 Tempo DB Bench Press @ RPE 7-8 10 DB Rear Delt Raises @ moderate weight *Rest as needed [...]

Squat Clean Olympic Lifts 6-7 sets: 1 Clean Lift Off + 1 Clean Deadlift + 1 Squat Clean @ RPE 7-8.5 *Rest 1:00 in between [...]