- UPPER: PUSH/PULL - Bench & Row 5 sets of: 8 Barbell Wide Grip Bench Press @ RPE 5-7 12 KB Gorilla Rows *total reps 50’ KB Goblet Carry @ heavy *Rest 1:00 in between [...]

- LEG DAY - Strength: Pause Squats 5 sets: 4/3/3/2/2 Pause Back Squats @ RPE 5-7 10 DB Glute Bridges @ tough load *Building from light to moderate loads on squats. *2 sec pause @ [...]

- WORKOUT OF THE DAY - HYROX 06.29 3 Rounds For Time: 800m Run 50' Burpee Broad Jumps 500m Row 50' Burpee Broad Jumps *TC: 30:00

- WORKOUT OF THE DAY - DTSC Pride 2025 4 Rounds For Time: (Teams of 2) 1,000m Bike Erg *switch @ 500m 20 Synchro Alternating DB Hang Snatch @ 50/35 200m Run Together 20 Synchro [...]

- UPPER: PUSH/PULL - Split Jerks 5 sets: 5/4/3/2/1 Split Jerks @ RPE 4-6 10 DB Bent Over Rows (5 per side) @ tough load *Rest 1:00 in between sets. *use racks for jerks. - [...]

- LEG DAY - Lower: Deadlifts 5 sets: 5/4/3/2/1 Pause Deadlifts @ RPE 4-6 12 DB Reverse Lunges (6 per side) @ RPE 4-6 *Take your time. *2 sec pause @ knees. - WORKOUT OF [...]

- CORE - Midline & Grip 21-15-9 of: Hollow Rocks Weighted V-ups *1:00 min Low Plank Hold after each set. *keep it fast. *TC: 12:00 - WORKOUT OF THE DAY - HYROX 06.25 For Time: [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 10 Barbell Wide Grip Bench Press @ RPE 4-6 10 KB Gorilla Rows @ tough load *Rest 1:00 in between sets. - WORKOUT OF THE [...]

- LEG DAY - Strength: Pause Squats 5 sets: 5/4/3/2/1 Pause Back Squats @ RPE 4-6 10 Russian KB Swings @ tough load *2 sec pause @ bottom of the squat each rep. *building from [...]

- WORKOUT OF THE DAY - HYROX 06.22 AMRAP 25: 500m/400m Ski Erg 1,000m/800m Bike Erg 500m/400m Row Erg 400m Run *Target = 2.5-3.5 rounds. *goal = 2:00 min per machine/monostructural.