- MIDLINE - Core 4 sets: 15 Medball Sit-ups 20 Medball Russian Twists *total reps 15 Hollow Rocks 30 Flutter Kicks *total reps *Rest as needed here. - HYROX x DTSC - “high cadence intervals” [...]

PUMP Press & Carry 5 sets of: 6 DB Bench Press @ RPE 8 100’ DB Farmer Carry @ tough weight *Rest 1:30 in between sets. *Suggested Farmer weight = 80s/60s WORKOUT OF THE DAY [...]

- LEG DAY - Back Squats 4 sets: 4 Back Squats @ RPE 8 2 Seated Box Jumps @ tough height *Rest 1:30-2:00 in between sets. - WORKOUT OF THE DAY - "lunge & burpee [...]

HYROX x DTSC "a double effort" For Time: w/partner (double) 800m Run Together 200’ Burpee Broad Jumps *split as needed 800m Run Together 1000m Ski Erg *split as needed 800m Run Together 1000m Row Erg [...]

- WORKOUT OF THE DAY - "a running ladder" For Time: (Teams of 2) 800m Run Together 40 Synchro DB Snatch @ 50/35 600m Run Together 20 Synchro DB SA Thruster @ 50/35 400m Run [...]

- PUMP - Push & Pull 5 sets: 5-10 Strict Chinese Dips on Box 5-10 Strict Chin-ups *Rest 1:30 in between sets. *Modify reps as needed but keep it strict. Use bands if necessary and [...]

POSTERIOR Deadlifts 5 sets: 4 Dead Stop Deadlifts @ RPE 7 *conventional grip 10 DB Bulgarian Split Squats @ RPE 7 (5 per side) *Hold DBs at your sides *Good setup position here. Not TnG. [...]

MIDLINE Core 4 sets: 15 Hanging Strict, Knee Raises 12 V-ups :40 sec Tall Plank Hold *Rest as needed here. HYROX x DTSC “A mini” 8 Rounds For Time: 500m Run “X” RD 1 & [...]

PUMP Press & Carry 5 sets of: 9 DB Bench Press @ RPE 7 100’ DB Farmer Carry @ tough weight *Rest 1:30 in between sets. *Suggested Farmer weight = 70s/50s WORKOUT OF THE DAY [...]

- LEG DAY - Back Squats 4-5 sets: 6 Back Squats @ RPE 7 3 Seated Box Jumps @ tough height *Rest 1:30-2:00 in between sets. - WORKOUT OF THE DAY - "a rope and [...]