Workout of the Day
Workout
Bench Press
3 Sets:
5 Bench Press
* Same Weight Across
* Aim For 78% 1RM
"Death Race 2.0"
5 Rounds For Time:
18/15 Calorie Bike Erg
9 Burpee Box Jumps (24"/20")
Time Cap: 18 Minutes
Accessory Work
Killer Core
3 Giant Sets For Quality:
10 Barbell Rollouts
20 Medicine Ball Twists
30 Second Side Plank (Each Side)
Rest 1 Minute Between Giant Sets
Part 1 Fun…
OTM 15:00*
15/10 Calorie Row
*Adjust Damper
Min. 1-5: Damper at 10.0
Min. 6-10: Damper at 8.0
Min. 11-15: Damprt at 6.0
Part 2 Fun Extended:
Every 3:00 x 15:00
15 Burpees
20 Step Ups (30ish/20) (20”)
If you didn’t get enough…Part 3:
100 Hang DB Snatches* (50 reps per side; using same DB as in Part 2)
*Every time you stop…30s Wall Sit Hold
HYROX
2 times through, ABCABC format
—-
A
:30s battle rope, :15s rest
:30s burpees, :15s rest
3 rounds
—-
B
AMRAP 6
50ft Overhead Wallball Lunge
10 Pushups
—-
C
3 rounds
:20s absolute max effort Bike erg , 1:40s recovery, light spin
—-
10AM
60 rounds (30 each, YGIG)
1 Power Clean @225/155
3 Burpees
5 Wallballs
