WORKOUT OF THE DAY "Moving and grooving" For Time: (Teams of 2) 50 Front Squats @ 95/65 *split 40 Synchro Toes To Bar 3,000 Meter Bike Erg *switch every 500m 40 Front Squats @ 115/75 [...]

SHOULDERS & TRICEPS Press 5 sets: 8 Z-Press @ RPE 5 16 Banded Face Pulls @ tough band *Rest 1:00 in between sets. WORKOUT OF THE DAY “Push the pace" 3 Rounds For Time of: [...]

POSTERIOR Deadlifts & Split Squats 5 sets: 8 Deadlifts @ RPE 5 8 DB Split Squats (4 per side) @ RPE 7 *Move the bar well. *Rest 1:00 in between sets. WORKOUT OF THE DAY [...]

MIDLINE Core 1 big set: 21-15-9-15-21 of: V-ups Flutter Kicks *1,1,2,2 count Russian Twists *1,1,2,2 count *10:00 to finish. HYROX x DTSC "Ski.Carry.Push Pyramid" For Time: 500m Ski Erg 100' Burpee Broad Jumps 35 Push-ups [...]

Clean & Jerk Olympic Lifts 4 sets of: 6 TnG Power Cleans @ RPE 5 Drop 6 TnG Push Jerks @ RPE 5 *Stay technical. *Rest 1:00 in between sets. WORKOUT OF THE DAY "QF [...]

LEG DAY Lunges & Squats 4 sets: 10 Back Squats @ RPE 5 8 DB Farmer Reverse Lunges (4 per side) @ RPE 7 *Rest 1:00-1:30 in between sets. *Same weight all across. WORKOUT OF [...]

HYROX SKILL "Lunges" "6-8:00 minutes of practice and drills" *Sandbag placement. *Even steps. *Controlled knee down. *breathing. *tight core. *cadence. HYROX x DTSC "Long Sweat Sesh" For Time: 100' Sandbag Lunges 1K Bike Erg 1K [...]

WORKOUT OF THE DAY "Honest Work" 10 Rounds For Time: (Teams of 2) 100m Run Together 10 Synchro Alternating DB Snatch @ 50/35 12 Toes To Bar *split . *TC: 30:00 *F: Knee Raises & [...]

POSTERIOR Deadlifts & Split Squats 5 sets: 10 Deadlifts @ RPE 4 8 DB Split Squats (4 per side) @ RPE 6 *Move the bar well. *Rest 1:00 in between sets. WORKOUT OF THE DAY [...]

MIDLINE Core 3 sets: 1:00 min Low Plank Hold 20 Slider Mountain Climbers (1,1,2,2) 15 Hanging Knee Raises *10:00 to finish. HYROX x DTSC "Race Final Touches" 8 Rounds For Time: 400m Run "X" Station [...]