MIDLINE Core 4 sets: :20 sec Hollow Hold 10 Plate Hollow Rocks :20 sec Side Plank *per side 10 Weighted Plate V-ups *keep it fast. HYROX x DTSC "3 tough sets" 3 Rounds For Time: [...]

PUMP Push & Pull 5 sets: 6 Barbell Bench Press @ RPE 6 10 Double DB Bent Over Rows @ RPE 6-7 *Rest 1:00 in between sets. WORKOUT OF THE DAY "Classic Push-Pull" For Time: [...]

LEG DAY Lunges & Squats 4-5 sets: 6 Backrack Reverse Lunges (3 per side) @ RPE 7 4 Tempo DB Front Squats @ RPE 7 *Rest 1:00-1:30 in between sets. WORKOUT OF THE DAY "Sprint [...]

HYROX SKILL "Sled Pull Technique" 10:00 Technique Drills *hand over hand. *HYROX standard. *stay behind the tape line HYROX STANDARDS: Open Women: ~78 kg (≈172 lb) total Open Men: ~103 kg (≈227 lb) total Pro [...]

WORKOUT OF THE DAY "POST OPEN SWEAT" 5 Rounds For Time: 1,000m Bike Erg *split as needed 10 Sandbag Cleans @ tough load *split as needed 500m Ski Erg *split as needed 15 Synchro Burpee [...]

WORKOUT OF THE DAY “26.1” For time: 20 wall-ball shots 18 box jump-overs 30 wall-ball shots 18 box jump-overs 40 wall-ball shots 18 medicine-ball box step-overs 66 wall-ball shots 18 medicine-ball box step-overs 40 wall-ball [...]

POSTERIOR RDLs & Step-ups 5 sets: 8 Romanian Deadlifts @ RPE 5 10 DB Farmer Step-ups @ RPE 5 (5 per side) *Move the bar well. *Rest 1:00 in between sets. WORKOUT OF THE DAY [...]

MIDLINE Core 4 sets: :45 sec Weighted Low Plank Hold 15 Strict Hanging Knee Raises 10 Plate Russian Twists *1,1,2,2 count *Keep it fast. HYROX x DTSC "ALL LEGS" For Time: 100' Walking Lunges *bodyweight [...]

PUMP Push & Pull 5 sets: 8 Barbell Bench Press @ RPE 5 12 DB Bent Over Rows (5 per side) @ RPE 5 *Rest 1:00 in between sets. WORKOUT OF THE DAY "18.1" AMRAP [...]

LEG DAY Lunges & Squats 4-5 sets: 8 Backrack Reverse Lunges (4 per side) @ RPE 6 5 Tempo DB Goblet Squats @ RPE 6 *Rest 1:00-1:30 in between sets. WORKOUT OF THE DAY "Echo [...]