WOD: Heavy day

Τετάρτη 280224

Every 2 minutes for 10 rounds:
1 clean and jerk

Tips

  • Build to a 1-rep-max clean and jerk.
  • Start with a moderate load (75% or more) and make small increases.
  • Plan for the 8th set to be the heaviest to allow for a second attempt or back-off sets as needed.
  • Beginners should use a light to moderate load and perform 2 reps per minute to increase opportunity to practice.

Scaling

Clean and jerk Load, power clean and push press, dumbbell clean and jerk

HYROX

"Reacher"
For time 4 rounds of
500m run
15 push-ups
20 wall ball shots 6/9kg
500m row or ski

WOD: Team

Τρίτη 270224

3 rounds for time:
8 rope climbs
24 synchronized sit- ups
32 single-leg squats
– One partner works at a time.

Tips

  • 12:00-16:00
  • Rope climbs in 2:00-3:00
  • Sit-ups in 1:00
  • Single-leg squats in :1:00-1:30

Scaling

Rope climb Reps (2), pull-to-stands
Sit-up plank
Single-leg squat Foot-wrapped single-leg squats, step-ups, step-back lunges

HYROX

"Gladiator"
For time 4 rounds of
400m run
20m burpee broad jump
400/500m row
20m burpee broad jump

WOD: For reps

Δευτέρα 260224

4 x 2-minute rounds for reps of:
12-cal row
24 double-unders
Max-reps wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 2 minutes between rounds.

Tips

  • At least 10-15 wall-ball shots per round; 40-60+ total.
  • Row in 45 seconds or less.
  • Double-unders in 30 seconds or less.
  • At least 30 seconds to accumulate wall-ball shot reps in large and/or unbroken sets.

Scaling

Row Calories, substitutions
Double-UnderReps, attempts, single-unders
Wall-ball shot Load, target height, med-ball push press, med-ball front squat

HYROX

"Conditioning Ladder"
For time
1000m run
50m sled push 70/100kg
50 walking lunges

800m run
37,5m sled push
38 walking lunges

400m run
25m sled push
25 walking lunges

200m run
12,5m sled push
12 walking lunges

WOD: Team

Σάββατο 240224

5 rounds for time with a partner:
20 pull-ups
30 wall-ball shots (6/9 kg) (2.7/3 m)
400-m run
– Divide pull-ups and wall-ball shots evenly, and run together.

Tips

  • 18:00-25:00.
  • Pull-ups in :40-1:00.
  • Wall-ball shots in 1:00-1:30.
  • Runs in 1:45-2:15

Scaling

Pull-up Jumping pull-ups
Wall-ball shot Load, reps, target height
Run Distance, substitutions

WOD: For time

Παρασκευή 230224

4-8-12-16-20-24
Alternating DB hang power cleans (15/22.5 kg)
2-4-6-8-10-12
Burpees over the DB

Post-workout:
On a 10:00 clock:
Handstand walk practice

Tips

  • 4:00-8:00.
  • Dumbbell hang cleans in 1-2 sets.
  • 10+ burpee per minute pace.
  • Start at a fast pace and hold on.

Scaling

Alternating dumbbell hang clean Load, reps
Burpee over the dumbbell Reps, step-overs, up-downs over the dumbbell

HYROX

For time
10 rounds of
10 A-Squats
12 push-ups
14 row calories

WOD: Heavy day

Πέμπτη 220224

For load:
5-5-3-3-1-1-1
Snatch

Post-workout:
5 sets:
3 snatch pulls
– At or slightly above max snatch weight

Tips

  • Increase load as reps decrease.
  • Build to a heavy single.
  • Last heavy snatch single tested 230721.
  • Fast singles for the sets of 5 and 3.
  • Rest 2:00-3:00 between sets.

Scaling

Snatch Load, reps, hang snatch, power snatch, clean

HYROX

"Engine Builder"
2 rounds of
1.6k run
40m burpees broad jump
1k row or ski
30 wall ball shots 6/9kg
1k row or ski
40m walking lunges

WOD: AMRAP 10'

Τετάρτη 210224

AMRAP 10:
4 handstand push-ups
8 knees-to-elbows
12 single-leg squats

Tips

  • 4-8+ rounds.
  • Handstand push-ups in :10-:30.
  • Knees-to-elbows in :15-:45.
  • Single-leg squats in :30-1:00.
  • Skill-focused day for intermediate and beginner athletes.

Scaling

Handstand push-up Reps, range of motion, pike push-up
Knees-to-elbows Reps, lying leg raises
Single-leg squats Reps, foot-wrap single-leg squats, lunges

HYROX

Part A
Sled Pull 3x 50m
Sled Push 3x 50m

Use light load and work your speed. Rest as needed between rounds.

Part B
For time
400m Farmer's carry 2x24/32kg
Every time you break 400m run