Workout of the Day

01.19.25

HYROX Workout

6 rounds : emom

20 sandbag walking lunge steps (60/40)
15/12 cal ski
20 plate ground to overhead (45/35)
15/12 cal row
20 wall ball
rest

1.18.25

10 rounds : alternating full rounds

3 wall walk
12 db hang clean & jerk (50/35)

complete in any order

60 clean & jerks (135/95)
60 bar facing burpees

10 rounds : alternating full rounds

3 wall walk
12 db hang clean & jerk (50/35)

01.17.25

LEVEL UP week 2 day 5

CARDIO/ACCESSORY

3 sets :

10 single arm db press
15 bent over lat raise
20 alternating front/lateral raise

4 rounds

4-min on/1-min off

buy – in : 30/25 cal bike

round 1 : max rep air squats
round 2 : max rep push ups
round 3 : max rep db step ups
round 4 : max rep burpees

*score if total reps completed*

01.16.25

LEVEL UP week 2 day 4

PULL

3 x 12 deadlift @ 6/10 rpe
3 x 5 : strict/weighted pull ups

3 rounds : e5mom

60 double unders + 30 sit ups + 15 deadlift (185/125)
15 cal ski + 30 kb swings + 15 cal row

01.15.25

LEVEL UP week 2 day 3

SQUAT

2 x 10 : ohs (light)
2 x 5 : pause back squat @ 6/10 rpe light
3 x 10 : back squat @ 65%

for time (16-min)

15 – 12 – 9 – 6 – 3

bar facing burpees
front squats (155/105)

01.14.25

LEVEL UP week 2 day 2

PUSH

3 x 10 : bench press @ 6/10 rpe
3 x 10 : db push press @6/10 rpe
2 x 100ft : oh db/kb carry

3 rounds (20-min)

20/18 cal ski/row
15 shoulder to overhead (95/65)
10 bench press (135/95)
rest 2-min between rounds

01.13.24

LEVEL UP week 2 day 1

OLY

4 sets @ 6/10 rpe

1 muscle snatch (floor)
1 high hang power snatch (hip)
1 ohs

4 sets @ 6/10 rpe

3 position clean + 3 front squats
- (hip, mid thigh, above knee)
- hold grip, fight for better position

6 rounds : e3mom

20 double unders
4 squat cleans (135/95)
4 bar muscle ups
20 double unders

scaling : bar muscle ups

4 jumping/banded bar muscle up
6 kipping pull ups
8 jumping pull ups

01.12.25

HYROX Workout

3 rounds : e6mom

station 1

1000m row/ski

station 2

40 kb swings
30 wall ball
100ft burpee broad jump

01.11.25

for time w/partner (35-min)

10 rounds : alternating full rounds

30 double unders
3 power snatch (95/65)
3 ohs (95/65)

immediately into…

120 double unders
60 cal bike
30 ohs (115/75)
120 double unders
60 cal bike
30 power snatch (135/95)

01.10.25

LEVEL UP week 1 day 5

CARDIO/ACCESSORY

3 sets :

10 single arm db press
15 overhead lat raises
20 “thumbs up” front raises

2 rounds (30-min)

100/80 cal row
50 push ups
100ft farmers walk (24/16)

01.09.25

LEVEL UP week 1 day 4

PULL

3 x 12 deadlift @ 5/10 rpe
3 x 5 : strict/weighted pull ups

5 rounds (18-min)

20 oh walking lunges (45/35) *hold plate overhead*
15 pull ups
10 burpee broad jumps

01.08.25

LEVEL UP week 1 day 3