HYROX SKILL & STRENGTH "Pull x Push" 4-5 sets: 50' Sled Pull @ 1-2 plates *only arms 5 Strict Pull-ups 10-15 Push-ups *Rest as needed. HYROX x DTSC "squat.lunge.run" AMRAP 30: 30 Wall Ball Shots [...]

WORKOUT OF THE DAY "Haaland" For Time: 2,000m Row *split as needed Into: 10 Rounds: 4 Synchro Clean & Jerks @ 135/95 8 Synchro Lateral Burpees Over Bar 100m Run Together *TC: 30:00 *F: Lighter [...]

SHOULDERS Press & Shoulders 5 sets: 2 DB Strict Press Seated on Bench @ build to a tough 2 12 Single Arm DB Bent Over Rows *6 per side @ heavy *Rest as needed here. [...]

OLY Snatch 6 sets: 1 Squat Snatch @ RPE 7-10 *building up in weight. *prioritize quality reps here. WORKOUT OF THE DAY "HOLD" 3 Rounds For Time: 10 Double DB Step-ups @ 40s/25s 15 Toes [...]

MIDLINE Core 1 big set: 30 Weighted V-ups @ with a plate 1:00 min Side Plank *per side 40 Weighted Hollow Rocks @ with a plate 1:30 Low Plank Hold 50 Weighted Flutter Kicks *1,1,2,2 [...]

OLY - WEEK 6 of 6 Clean Complex 10 sets: 1 Squat Clean @ RPE 5-10 *building *rest as needed. WORKOUT OF THE DAY "3-3-3-4" 3-3-3-4 Intervals: 20/15 Cal Row 15 Alternating DB Hang Snatch [...]

HYROX SKILL & STRENGTH "Pull & Legs" 4-5 sets: 50' Sled Push @ 1-2 plates SPRINT for power 8 Jump Squats 8 Plyo Push-ups or Explosive Push-ups *Rest as needed. HYROX x DTSC "sled.lunge.shoot" AMRAP [...]

WORKOUT OF THE DAY "Echo Ladder" For Time: (Teams of 2) 48 Cal Echo Bike *split 32 Box Jumps @ 24"/20" *YGIG 16 Squat Clean @ 155/105 *YGIG 36 Cal Echo Bike *split 24 Box [...]

SHOULDERS Press & Shoulders 5 sets: 3 DB Strict Press seated on floor @ RPE 8-9 9 Barbell Seal Rows @ build *Rest as needed here. WORKOUT OF THE DAY "climb.pull.ride" AMRAP 7: 3 Wall [...]

MIDLINE Core 3 sets: 15 Weighted V-ups @ with a plate :20 sec Side Plank *per side 15 Weighted Hollow Rocks @ with a plate :40 sec Low Plank Hold *fast here. *10:00 to finish. [...]