top of page
Search

4/14/25

Warm up

AMRAP4

4 Cat cows

8 Extremely Climbers

10 Hand release push ups

8 Cossack squats

10 Speed skaters


Strength

Bench Press and Underhand grip barbell row

1x15, 1x12, Then build a heavy 9


Then

3-5 Rounds

6 bench presses

6 Unbroken heavy wall ball 30/206 Underhand grip rows

10 KB high pulls 50/35


FINISHER

AMRAP10 with a partner

A-150 FT Front rack carry

B-10 Renegade rows + as many push ups as possible til partner A is finished

 
 
 

Recent Posts

See All
4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
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

 
 
 

Comments

bottom of page