LEG DAY - WEEK 6 of 6 Squats & Unilateral 5 sets of: 1 Front Squats @ RPE 8-10 *Rest as needed. *Find a heavy for the day. *15:00 max.   WORKOUT OF THE DAY [...]

HYROX SKILL "Row Sprints" *4 x 150m Row @ as fast as possible *Finish @ sternum. *leg drive. long pulls. *Breathe. *power output. HYROX x DTSC "a nasty push pull run" For Time: 1,000 Meter [...]

WORKOUT OF THE DAY "Dream Team" For Time: (Teams of 2) 2,000m Row 50 Burpee Box Jump Overs @ 24"/20" 4,000m Bike Erg 50 Burpee Box Jump Overs @ 24"/20" 2,000m Ski Erg *TC: 35:00 [...]

SHOULDERS Press & Shoulders 5 sets: 3 Tempo DB Bench Press @ RPE 9 6 Strict Pull-ups *use bands as needed. *Rest as needed here. *Tempo is just controlled down. WORKOUT OF THE DAY "moving [...]

Squat Clean Olympic Lifts Every :45 sec x 8 sets: 1 Clean Lift off + 1 Squat Clean @ building *finish RPE 9 *not TnG. *Lift off = to the knee then reset. WORKOUT OF [...]

MIDLINE Core 4 sets: 1:00 min Plank Hold 20 Leg Raises over KB 15 V-ups *10:00 to finish. HYROX x DTSC "Sheesh" 3 Rounds For Time: 1,000m Run 40 Wall Ball Shots @ race standard [...]

Power Snatch Olympic Lifts Every :45 sec x 8 sets: 1 Power Snatch @ building *finish RPE 9 *quality reps. WORKOUT OF THE DAY "Its giving" For Time: 12-18-24 of: Pull-ups Double DB Hang Cleans [...]

LEG DAY - WEEK 5 of 6 Squats & Unilateral 5 sets of: 2 Front Squats @ RPE 7-9 6 DB RDLs @ heavy *Rest 1:30 in between. WORKOUT OF THE DAY "a tough chipper" [...]

HYROX SKILL "Burpee Broad Jump Work" *4 x 25' Burpee Broad Jumps @ as fast as possible *speed down. *controlled, long jump. *step up from the ground. HYROX x DTSC "short and aerobic" AMRAP 25: [...]

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 on June 13, and no classes will be held that [...]