WOD: Team WOD
In a 10minute running clock perform 5 rounds of
Athlete A, 1 minute max thrusters (30/40kg)
Athlete B, 1 minute max row calories
rotate
Score is the total reps and calories of both athletes of the team
Post-workout:
5 sets:
3 thrusters
– Increase loading across as many sets as possible.
Tips
- Lighter loading that doesn't require excessive rest.
- Consistent pacing on the rower with fast transitions.
- Final test-workout for our June "Thruster" focus.
Scaling
Calorie row , rowing substitutions
Thrusters load, reps, DB options
WOD: AMRAP
On a 14:00 clock:
1,600-m run
AMRAP in the remaining time:
10 double KB deadlifts (16/24 kg) or DB (15/22.5 kg)
20 sit-ups
Post-workout:
1 set:
Max double-KB farmers hold
– Use the KB’s you used in the workout.
Tips
- Complete the run in 9:00 or less.
- Finish 3+ rounds of the AMRAP following the run.
- Perform unbroken KB deadlifts in each round of the AMRAP.
Scaling
Run Distance, bike, row, ski ( C2 bike 3,200/4,000-m, Assault bike 3,150/4,500-m, row 1,600/2,000-m, ski 1,600/2,000-m )
Double KB deadlift Load, single KB deadlift, good morning
Sit-ups Reps(14), :30 plank hold
WOD: For time
10 rounds of:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups
Post-workout:
Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.
Tips
- 8:00-13:00
- Keep rounds to :45-1:30.
- Athletes choosing to perform the workout as Rx'd should be able to complete the first two to three rounds unbroken.
- No exercise should be broken into more than 2 sets.
Scaling
Toes-to-bar Knees-to-armpits, hanging knee raises, v-ups
Hand-release push-ups Hand-release push-ups (from knees), push-ups (hands on box), DB floor press
Pull-ups Jumping pull-ups, ring rows Scale-up option Chest-to-bar pull-ups
HYROX
For time
2 rounds of
500m run
60m burpees broad jumps
500m run
60m walking lunges 10kg/20kg
Scaling
Running, 400m, subtitude running with any erg
Walking lunges load, distance, 45m
Burpees broad jump down up, 45m
WOD: For load
7 sets of:
3 overhead squats
Post-workout:
5 sets:
5 sots press
– Increase loading across as many sets as possible.
Tips
- Building strength in the overhead squat.
- Athletes should start near 70% of their 1-rep max and build to a heavy 3-reps over the 7 sets.
- Perform a new set every 3:00.
Scaling
Overhead squat Load, add volume, paused overhead squat, shorter range of motion, overhead lunge.
Shots press Standing snatch press behind neck, one arm dumbbell shoulder press
WOD: For time
3 rounds of:
15 push jerks (45/70 kg)
15 box jump-overs (50/60 cm)
Post-workout:
EMOM 8:
:30 max ring dips
Tips
- 8:00-13:00
- Use a weight that you can complete the push jerks in 3 sets or less each round.
- Keep moving on the box jump-overs.
- Practice weights and heights that you can cycle for 7-8 reps in a row each round.
- Avoid using a weight that is so light that you finish everything in unbroken sets.
Scaling
Push jerks Load, push press, hang power clean
Box jump-overs Height, 30 jumping lunges
HYROX
For time
400m farmer's carry 2x16/24kg
3k run 18'
1400m/2k row 9'
30'time cap
Scaling
300m farmer's carry, less load
2k run
1400m row
WOD: For time
For time:
30-20-10:
Power cleans (30/40 kg)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell
Pre-workout:
On a 5:00 clock:
Every :30 perform:
2 power cleans
– Cleans must be performed as touch and go reps
Tips
- Sub 10:00 workout.
- Light barbell cycling and barbell stamina session.
- Complete the set of 30 power cleans and lunges between 1:00-2:00 each.
Scaling
Power cleans Load, DB power cleans
Lateral hops over the barbell Lateral line hops, bike (1:00/:40/:20)
Alternating barbell lungesLoad, unweighted lunges, box step-ups
HYROX
TEAM wod
AMRAP 20:
200-m/ Athletes run together
21/30-cal. row/ Each athlete /Athlete a, then athlete b
60 air squats ,/Both athletes/rotate every 10 reps (3sets of 10each)
WOD: Team WOD
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (15/22.5 kg)
50 "Ghd like" sit-ups
50 wall-ball shots (6/9 kg) (2.7/3 m)
– Use any machine available for the calories.
Tips
- Finish each movement in 2:00-3:00.
- One partner works at a time while the other rests.
- Athletes need to be able to complete 10 reps unbroken for each movement.
- With the built-in rest breaks, cycle reps at a pace that would otherwise be unsustainable, but try to maintain for the duration of the workout.
- Split reps as you wish. Ideal evenly.
Scaling
Calories reduce calories, substitute equipment
Dumbbell snatchesload, hang snatches, DB push press, DB clean
Sit-ups reps, regular sit-ups
Wall-ball shots load, medball squat, medball push-press, DB thruster