MIDLINE Core For quality: 1:00 min Tall Plank Hold 25 V-ups 1:00 min Low Plank Hold 20 V-ups 1:00 min Side Plank Hold *:30 sec per side 15 V-ups *keep it fast. HYROX x DTSC [...]

LEG DAY Lunges & Squats 5 sets: 4 Backrack Reverse Lunges (2 per side) @ RPE 8 4 Tempo KB Front Squats @ RPE 8 *Rest 1:00-1:30 in between sets. WORKOUT OF THE DAY "A [...]

HYROX SKILL "Burpee Broad Jumps" 5:00-8:00 Technique Drills TIPS & PRACTICE A BIT *long jump. *soft knees. *floaty jump. *HYROX standard. *stay low. HYROX x DTSC "Run Push Pull" For Time: 1,000 Meter Run 50' [...]

WORKOUT OF THE DAY "VELITES x DTSC EXPERIENCE" AMRAP 20: (w/partner) 30 Velites Double Unders *each *you go ; i go 15 Synchro Toes To Bar 10 Hang Squat Cleans @ 135/95 *split as needed [...]

For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 [...]

POSTERIOR RDLs & Step-ups 5 sets: 6 Romanian Deadlifts @ RPE 6 8 DB Step-ups @ RPE 6 (5 per side)  *Move the bar well. *Rest 1:00 in between sets.   WORKOUT OF THE DAY [...]

MIDLINE Core 4 sets: :20 sec Hollow Hold 10 Plate Hollow Rocks :20 sec Side Plank *per side 10 Weighted Plate V-ups *keep it fast. HYROX x DTSC "3 tough sets" 3 Rounds For Time: [...]

PUMP Push & Pull 5 sets: 6 Barbell Bench Press @ RPE 6 10 Double DB Bent Over Rows @ RPE 6-7 *Rest 1:00 in between sets. WORKOUT OF THE DAY "Classic Push-Pull" For Time: [...]

LEG DAY Lunges & Squats 4-5 sets: 6 Backrack Reverse Lunges (3 per side) @ RPE 7 4 Tempo DB Front Squats @ RPE 7 *Rest 1:00-1:30 in between sets. WORKOUT OF THE DAY "Sprint [...]

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 lb) total Open Men: ~103 kg (≈227 lb) total Pro [...]