WORKOUT OF THE DAY "simple is king" 10 Rounds For Time: (w/partner) 20 Box Jump Overs @ 24"/20" *you go ; i go 15 Cal Echo Bike *split as needed 10 Synchro KB Goblet Squats [...]

PUMP Push & Pull 4 sets: 5-10 Weighted Strict Ring Dips 5-10 Weighted Wide Grip Strict Pull-ups *Rest 1:30 in between sets. *Modify reps as needed but keep it strict. Use bands if necessary and [...]

POSTERIOR Deadlifts 4 sets: 2 Dead Stop Deadlifts @ RPE 9 *conventional grip 6 DB Bulgarian Split Squats @ RPE 9 (3 per side) *Hold DBs at your sides *Good setup position here. Not TnG. [...]

MIDLINE Core 3 sets: 21 Medball Sit-ups @ 20/14 42 Flutter Kicks *1,1,2,2 count 1:00 min Plank Hold *Rest as needed here. HYROX x DTSC "a very uncomfortable effort" AMRAP 21: 100' Sled Push @ [...]

- PUMP - Press & Carry 5 sets of: 3 DB Bench Press @ RPE 9 50’ DB Farmer Carry @ tough weight *Rest 1:30 in between sets. *Suggested Farmer weight = 90s/70s   - [...]

HYROX x DTSC "alternating efforts" 4 Rounds For Time: 500m Row / 500m Ski Erg *alternating rounds 100’ Sandbag Lunges / 100’ Sled Push @ 3 x 45s or 3 x 25s *alternating rounds 1,000m [...]

- PUMP - Push & Pull 4 sets: 5-10 Weighted Strict Dips 5-10 Weighted Strict Pull-ups *Rest 1:30 in between sets. *Modify reps as needed but keep it strict. Use bands if necessary and choose [...]

- POSTERIOR - Deadlifts 4 sets: 3 Dead Stop Deadlifts @ RPE 8 *conventional grip 8 DB Bulgarian Split Squats @ RPE 8 (4 per side) *Hold DBs at your sides *Good setup position here. [...]

- 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 [...]