- 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 [...]

- LEG DAY - Back Squats 5 sets: 8 Back Squats @ RPE 6 4 Seated Box Jumps @ tough height *Rest 1:30-2:00 in between sets. - WORKOUT OF THE DAY - "A heavy bar" [...]

- HYROX x DTSC - "upper and lower" AMRAP 15: 400m Run 50' Sled Pull @ 2 x 45s 400m Row 15 Burpee Broad Jumps Rest 3:00 AMRAP 15: 400m Run 100' Sandbag Lunges @ [...]

- WORKOUT OF THE DAY - Team Day 2 Rounds For Time: (w/partner) 50/40 Cal Echo Bike 40 Burpee Box Jump Overs @ 24"/20" 50/40 Cal Ski Erg 20 DB Burpee Step-over @ 50s/35s 50/40 [...]