Warm Up
3 Rounds
250M Row
16 Reverse Lunges
10 Inchworm to Push Up
30 Seconds Dead Hang
Strength: Front Squat
Every 2 Minutes On The Minute.
Deload week after heavy weeks. Take it easy on the strength.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
WOD
4 Rounds For Time ~ In Pairs
ELITE
500m Row
30 Wall Balls (20/14)
20 Burpees
10 Farmer Carries (70/50)
500m Row
COMPETITIVE
400m Row
30 Wall Balls (20/14)
20 Burpees
10 Farmer Carries (50/35)
400m Row
PERFORMANCE
400m Row
30 Wall Balls (14/10)
20 Burpees
10 Farmer Carries (35/25))
400m Row
Stimulus Points
Hyrox style workout, split the workout with your partner.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Bent Over Db Row
Even Minutes) 30-45 Seconds Plank
Cool Down & Dismissal
Forearm Stretch
Quad Stretch