Wednesday - Hyrox

Interval Scheme: 1:30 work // :30 rest x 20 rounds

Zone 1

Max reps wall balls

Zone 2

Max distance underhand sled push

Zone 3

AMRAP

150M row

:10 rest

Zone 4

Max reps dual DB walking lunges

Zone 5

AMRAP

6 devil’s press

6 hammer curls

Wednesday - Taking on Water 💦

Strength

3 Sets:

5 back squats at 75%

1 Drop Set:

Max unbroken reps at 50% (of 1RM)

Rest 2:00 between sets.

Conditioning

“Taking on Water”

For Time:

120 wall balls (20/14#)

120 calorie row

*Partition however

Time cap: 15:00

Lethal Legs

For Quality:

2:00 wall sit

20 banded pull throughs

1:30 wall sit

20 banded pull throughs

1:00 wall sit

20 banded pull throughs

:30 wall sit

Tuesday - Train Station 🚂

Conditioning

“Train Station”

On the 2:00 x 15 rounds:

X movement reps*

In remaining time, max bike erg calories

*Station 1: 15 deadlifts

Station 2: 9 hang power cleans

Station 3: 60 double unders

RX: 135/95

Posterior Pump

3 Supersets:

20 standing calf raises (on plate)

20 banded prone hamstring curls

Rest 1:00-1:30 between sets.