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11/18/25

Bench press-1x5 with a pause, 1x20 empty bar

Then build a heavy 5

Then 3x3


3 Rounds-Building sets

7 chin ups or on the hand grip Australian push-ups

10/10 single arm bench press

7 chin ups

15 hand release push-ups

7 chin ups

7 chin ups


Conditioning

Mixed Tabata

Dips

Alternating dumbbell snatches

 
 
 

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12/6/25

Choose Hyrox or strength Hyrox 800 m sprint 400 m row or ski-Mod pace Reduce the sprint by 100 m each round Reduce the row or ski 50 m each round Strength Pull ups-1 set of max reps Then Multiply that

 
 
 

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