Each zone a 10:00 AMRAP; 1:00 between zones: Zone 1: 12 goblet squats (60 lb DB) + 400m run Zone 2: 8 box step ups (15 lb DBs, 20" box) + 400m row Zone 3: 20 wall ball throws (12 lb med ball, 10ft target) + 400m run Zone 4: 12 dual DB snatches (20 lb DBs) + 400m ski erg
Notes: Got through ~4 rounds for each zone. Kept it up at a pretty good clip throughout. Turned out to be a pretty fun workout with the way it was set up and the variety of movements. Kinda reminds me of a Tactical Barbell base-building phase.
MetCon. 4 rounds for time:
400m run
30 American KB swings, 24 kg KB
400m run
30 Box step overs; 40 lb sandbag, 20" box Me = 29:48
Accessories. 5 rounds:
10 feet-elevated ring rows
100 ft suitcase carry (50ftL/50ftR). 36 kg KB
Notes: Lots of conditioning-focused WODs lately. I kind of like this. Didn’t sleep great last night, and almost decided to take a rest day but after a cup of coffee I felt fine. Actually was able to push this pretty hard, and so far only me and one other guy finished within the 30 min time cap. It’s a pretty aggressive time cap, for sure, especially given many CFers at my gym aren’t too big on cardio.
(Walk, airdyne, ground-to-overheads, face rows as warm ups)
A1. OHP, 5’s PRO: 65, 75, 85, 105, 115, 125 lbs
A2. Ring pull ups: 6 x 6
B1. Deficit push ups, narrow: 5 x 20
B2: Banded face pulls: 5 x 15
C1. Neck harness: 4 x 25 x 22 kg
C2. DB shrugs: 4 x 25 x 60 lb DBs
Notes: Needed a break from CF intensity, so did some slow-paced strength work. I’ll get in some accessories later and plenty of walking.
Core focus: 3x through 0:50 on; 0:20 off
Double overhead DB forward lunges; 15 lb DBs (hold in lock-out for the entire time)
KB resets; 70 lb KB
Wide plank hold
Hyrox main work. Each zone is an 8 min AMRAP; 1:00 rest between zones
Zone 1: 20 single-arm DB bench presses + 10 push ups
Zone 2: 3 burpees + 6 double KB DL’s + 6 KB goblet squats (24 kg KBs)
Zone 3: 0:40 ski erg sprint + 5 med ball slams; 20 lb Med ball
Accessories:
A1. 4 x 12 Seated DB hammer curls
A2. 4 x 16 Banded press downs
B1. 3 x 20 Reverse hypers
B2: 3 x 12 KB wrist curls
Notes: Hyrox workouts suck to write up. But I do think they’re fun to do. I’m surprised how much I’ve enjoyed them as a contrast to CF.
Strength. OHP: build up to a heavy single for the day: 1 x 145 lbs (failed at 160) Push press: 3 x 5 x 135 lbs
MetCon 5 rounds for time:
9 strict ring pull ups
15 dead lifts; 205 lbs Me = 10:11
Notes: The Rx was for 225 lbs and the time cap was 12:00. I could have done that weight and finished in time. Fun and quick MetCon with two movements I’m relatively good at.
But, my OHP is down a bit from where it used to be. I guess that makes sense that doing more 531 or Tactical Barbell strength work would help with top-end strength. Or, maybe it’s just in my head. I think my 1RM on a strict OHP is 155 lbs, and maybe I could have hit that today had I tried it. I went to 160 lbs and couldn’t really budget it much, leading me to believe 155 lbs wouldn’t have been successful either. Oh well, getting better at many other things means something else has got to give.
A. Reverse hypers, 3 x 10
B1. Marching glute bridges, 3 x 20
B2. Hollow hold, 3 x 0:30
C1. DB Z press, 3 x 10 x 25 lb DBs
C2. Cat-cow 3 x 5
D1. Lu raises, light. 3 x 10
D2. Reverse DB curls, light 3 x 10
40 min total. 3x through. Each movement 1:00 with 0:20 transition
Zone 1: Wall balls + sled drag
Zone 2: Row + DB squat cleans
Zone 3: KB swings + shuttle runs
Zone 4: Push ups + KB front rack carries
Zone 5: Ski erg + double DB step ups
Notes: Basically 40 minutes of pushing through different movements. The first round feels chaotic but then it settles down.
EMOM 10, alternating:
5/5 Landmine clean and presses
5/5 One arm ring rows
MetCon. For time: 40 - 30 - 20 - 10
American KB swings; 24 kg
Wall ball throws; 20 lb MB, 10 ft target Me = 12:08
Notes: A tough grinder to get throw the wall balls. There was a 15 min timecap, and my goal was to finish in that time but not go all-out as if it were a competition.
Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run Time = 36:01 (no vest)
3 pm
1 hour mountain bike ride
Notes: What a day! Crushed Murph (although opted to go without the weight vest), got some rest in, then went for an afternoon ride.
I did Murph like this:
8:00 mile 10 rounds of:
20 push ups
15 squats
5 pull ups
15 squats
5 pull ups
8:00 mile
I did the calisthenics as a “go ever 2:00”, which gave me about 0:30 of rest between rounds. I’m a decent runner, so an 8:00 mile wasn’t tough. I had planned to use a 20# vest, but the coach was like “Why? This isn’t a competition, just another training day. Save it for another day”. And that was all I needed to keep the vest on the floor. Glad I did - it was still a great workout but I left feeling fresh rather than beaten down. Plus, just before the event, I got a text about riding later in the day.
2:00 for each zone, 0:30 transition. 3x through, all as AMRAPs:
Zone 1: 10 calories ski erg + 5/5 DB tricep extensions
Zone 2: 50ft sled push + 50ft sled pull
Zone 3: American KB swing resets, add 1 rep each round
Zone 4: 50 Russian twists (10 lb DB), max distance farmer’s carry in remaining time
Notes: Nice “movement”-focused workout following yesterday’s Murph.
MetCon 4 rounds, go every 3:00
200m run
3 Double DB snatches; 2 x 40 lbs
Max strict Pull ups Me = 42 total pull ups (12, 11, 10, 9)
Strength
Back Squats, 3 x 4 x 65% (225 lbs for me)
Accessories:
3 x 10/10 banded Palof presses
3 x 10/10 single leg Romanian DL’s bottom switches (hold the position and pass a 9 kg KB between hands 10x per side)
Notes: Nice and relatively mellow MetCon today; much needed following yesterday’s craziness.