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 [...]

HYROX x DTSC "a steady effort" AMRAP 33: 800m Run 100’ Sandbag Lunges @ light bag 400m Row 100’ Sled Pull @ 1 x 45s *light sled 800m Bike Erg 100’ Burpee Broad Jumps *Target [...]

- WORKOUT OF THE DAY - "The Team Chipper" For Time: (Teams of 2) 100 Cal Echo Bike *split as needed 50 Synchro DB Front Squats @ 50/35s 50 Box Jump Overs @ 24"/20" *split [...]

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

- POSTERIOR - Deadlifts 5 sets: 5 Dead Stop Deadlifts @ RPE 6 *conventional grip 10 DB Bulgarian Split Squats @ RPE 6 (5 per side) *Hold DBs at your sides *Good setup position here. [...]

- MIDLINE - Core 4 sets: :20 sec L-Sit Hold on Bar 30 AbMat Weighted Sit-ups :40 sec Low Plank Hold *Rest as needed here. - HYROX x DTSC - “A pyramid” For Time: 1,000m [...]

- PUMP - Press & Carry 5 sets of: 12 DB Bench Press @ RPE 6 100’ DB Farmer Carry @ tough weight *Rest 1:30 in between sets. *Suggested Farmer weight = 60s/40s - WORKOUT [...]