Zone 1:50 KB swings; 16 kg KB. Max shuttle runs in remaining time Zone 2:30 double KB squats; 2x12 kg KBs. Max row in remaining time Zone 3:30 Hand-release push ups. Max shuttle runs in remaining time. Zone 4:30 Double DB clean and jerks; 2x35 lb DBs. Max ski erg in remaining time.
Notes: One of the better Hryox set-ups I’ve seen. The goal was to finish the movement in about 90s, and have a full 2:30 to focus on the conditioning movement. I really like this type of training, and the variety made it pretty fun. About 10 people in the class, too, which is the perfect size to have enough energy/comradery without getting in each others’ way.
It’ll be hot here today. Glad to get this out of the way early.
10 max effort vertical jumps
A1. FSQ: 5 x 5 x 175 lbs
A2. Weighted pull ups: 5 x 5 x BW+35 lbs
B1. Bench Press five&dime progression: 5 x 115, 5 x 115, 5 x 135, 10 x 155, lbs 5 x 175 lbs, 10 x 205 lbs
B2. Banded face pulls: 5 x 10
Notes: Started with a 15 min walk, did a few round of mobility/warm ups (assault bike, prying goblet squats, inchworm push ups, scapular pull ups), then started building up my front squats. I did the working sets cross-armed, but the build up sets I held them in the front rack. Trying to build my left wrist/hand up to the task again. The first one - even with only 65 lbs - felt stiff but after that it was feeling better. I need to work on getting that back after spraining my hand a couple months ago. All the sets moved crisp and felt great; no grinding out reps. Even the set of 10 at 205 lbs on bench went up pretty easy.
Part 1. 10 min AMRAPs, rest 0:20 after going through each circuit Zone 1: 5 reverse flys + 5 clean and press + 5 DB curls (set down and rest 0:20) Zone 2: 5 double DB squats + 10 meter DB rack walking lunges + 10 romanian DL’s
**2 x 25 lb DBs for each movement
Part 2: 4:00 AMRAP per zone; 0:20 rest between sets. Zone 1: 10 meter sled pull; 135 lbs added Zone 2: double DB squat cleans Zone 3: double DB snatches Zone 4: 15 push ups
**25 lb DBs for zones 2 and 3
Notes: This Hyrox felt different. More like a bunch of accessories done as AMRAPs. I’m not complaining though. Kinda hit the spot for what I needed today.
MetCon: 30 min AMRAP:
30 calories row
15 sit ups
15 goblet squats; 50 lb DB
1 rope climb (15’) + 5 strict pull ups Me = 5 rounds + 30 calorie row on 6th round
Accessories:
3 x 20 banded curls
3 x 20 banded pull aparts
Notes: The MetCon was a partner - done as an I-go-you-go workout except for the row (we did that together). It worked out well, because obviously you couldn’t keep up the pace through each movement for 30 straight minutes.
First time I’ve done rope climbs in a while. I haven’t forgotten how to do them, which is good, but they still give me some rope burn around the ankles on the descent.
Part 1. Strength. 4 rounds
6 Strict Press + 10 Push Press, go every 1:30 Me = 85 lbs
Notes: Seems so light on paper, but those 16 reps add up fast. The prescribed weight was 55% of your 1RM, which is about this for me. Those that didn’t believe that advice and went heavier stripped the weights after the first round.
MetCon AMRAP 16:
20 box jump overs; 24" box
20 plate-overhead sit ups; 15 lb plate
10/10 1-arm KB cleans; 20 kg KB Me = 4 rounds + 40 reps
Notes: My favorite set up of a CF day: strength work followed by a MetCon.
Part 1. 10 min AMRAPs, rest 0:20 after going through each circuit Zone 1: 5 reverse flys + 5 clean and press + 5 DB curls (set down and rest 0:20) Zone 2: 5 double DB squats + 10 meter DB rack walking lunges + 5/5 romanian tightrope DL’s
**2 x 25 lb DBs for each movement in Zone 1
** 35 lb DBs for each movement in Zone 2
Part 2: 2:00 AMRAP per zone; rest a few seconds between sets. Zone 1: 10 meter sled pull; 180 lbs added Zone 2: KB squat cleans, 24 kg KB Zone 3: double DB snatches; 30 lb DBs Zone 4: Push ups
Notes: This was a repeat of Tuesday, but with a few alterations in both the movements and weights (and the length of the zones). A bit bummed when I got there to see the same thing, but it worked out just fine.
1 hour walk wearing a 16 lb weight vest
Stop every ~10 min to do slow squats, push ups, walking lunges, leg swings, etc…
Notes: Was reading through 531 Forever and noted at the end he had a “Recovery” segment. Jim recommended Airdyne or a weight vest walk for about an hour, interspersed with easy, slow controlled mobility work. So, who am I to argue? Put on some headphones and roamed the neighborhoods. There’s a nice park that makes doing these movements less awkward than on the sidewalk.
Updates: Weighed in at 175.2 lbs yesterday. First time weighing myself in months. I’m actively dialing it in this month after living and training in maintenance mode the last several months.
Strength. Back Squats: 4 x 2(1+1/4) squats; 235 lbs (pause 3s at the bottom of the quarter squat) Rest 2:00 between sets
MetCon for total calories
5 box jumps; 30" box
10 power cleans; 135 lbs
Assault bike for max calories in remaining time 5 rounds: 2:00 of work; 1:00 rest Me = 62 calories on assault bike
Notes: Good one! I’ll get in some accessory work later on.
Part 1, Core focus: 12 min AMRAP, add 4 reps each round:
4 DB overhead sit ups, 15 lb DB
4 alternating DB snatches, 25 lb DB
4 plank DB pull throughs, 25 lb DB Me = Got into the round of 24’s. Not racing through like a CF workout, but not lollygagging either
Part 2. Each zone is 2:00; 24:00 total time: Zone 1:
30 KB swings
10 squat jumps
Rest remaining time Zone 2:
15 KB DL’s; 20 kg KB
15 plyo push ups
Rest remaining time
Notes: Good variety of movement and effort. Pretty chill workout because, for the second part, it took about 70s to complete the work so plenty of rest time.
Taking tomorrow off. Some accessories will follow later today. I’m inconsistent with logging the accessories. For example, yesterday afternoon I did 100 push up, bar hangs, and DB forearm work. Something similar will be coming up later today.
Push Press + Push ups
5 x 6 x 135/125 lbs Push Press + 10 Push Ups, every 2:00
Notes: Started with 135 lbs, but backed off after the first round. Given the push ups and the short rest time, it would have been tough to maintain that weight.
MetCon, 6 rounds for time:
75 single unders
6 burpee chest-to-bar pull ups Me = 7:59
Accessories:
Bent over banded lat pull downs: 3 x 20
Push ups: 4 x 10
Reverse hypers: 1 x 20
OHP, go every 2:00: 5 x 5 @55% + 5 x 6 med ball push presses
Me = 95 lb OHP, 10 lb med ball push presses
MetCon. 13 min AMRAP:
80 single unders
10 toes-2-bar
3 wall walks Me = 7 rounds + 70 reps
Accessories:
3 x 10 banded pull downs
5 x 5 inverse snow angles
100 push ups
Notes: Was dragging a bit lately (probably a combination of work, life, and training), so took the weekend off from workouts. Lots of steps, but nothing that would be called a training session. Back at it today.
Part 1. 12 min AMRAP of:
30 double DB ski swings; 2x30 lbs
20 z-presses; 2x30 lbs
10 double DB overhead sit ups; 2 x 15 lbs
100 mountain climbers
Part 2. 2 rounds, 6:00 each, 2x through:
Zone 1: underhand sled push; 135 lbs
Zone 2: 8/8 one-armed push press + 8/8 goblet split squats; 1 x 35 lb DB
Core. 5 sets.
1:00 supine ring hold
1:00 landmine twists
1:00 rest
Accessories:
100 push ups
3 x 15 face pulls
3 x 15 DB curls
8/8 polloquin steps
Notes: Not much to say about Hyrox workouts; you just do them. This one was fine - a nice mix of movements. I’ve been doing the accessories at a separate time.
MetCon. 5 rounds:
1:00 max calorie ski erg
1:00 max 1-arm DB clean and press; 1x50 lb DB
1:00 rest Me = 70 clean/presses (did 14/round)
Accessories:
3 x 20 band pull aparts
100 push ups
Notes: First time doing Rx on DB clean and jerks or snatches in a while due to a bruised hand. I can still feel it, but it’s nothing too bothersome and I’m hoping getting back into the movements spur it to continue healing. I did 14 hang clean and presses per round rather than pushing to the absolute limit, which was a good call. Solid training session without being anything crazy.
Strength: OHP: Work up to today’s 1RM Me = 150 lbs
MetCon. 4 rounds for time:
9 strict pull ups
15 calories row
21 sit ups Me = 8:58
Accessories:
3 x 10/10: Plank airplanes, 5 lbs in each hand
100 push ups
Notes: My OHP has been stuck right at this weight for years. I feel like my shoulder have gotten stronger and more capable on handstand push ups, wall walks, and jerks, but it hasn’t seen my 1RM go up. I’m sitting at 174 lbs today, so I guess it’s not a bad number but I’d love to get a bodyweight strict press.
Before CF, I was trying for 10 reps at 135 lbs. I think I got to 8 or so, but I will say my form is so much better now. I go all the way below chin to full lockout with biceps by the ears. I used to cheat the range of motion for more reps, which I don’t anymore so I guess that’s progress.
The MetCon was a breeze. Did the pull ups unbroken, pulled hard on the rower, and the sit ups aren’t bad at all. Just enough work to get the heart rate up.
Part 1. 11 minutes per zone. Done as AMRAPs
Zone 1: 5 double kb front squats, rest 0:20.
Zone 2: 4 DB thrusters + 4 double DB rows. Rest 0:20. Add 4 reps each round.
Notes: used 12 kg KBs in zone 1 and 25 ln DBs in zone 2.
Part 2. 3:00 per zone, done as AMRAPs.
Zone 1: Zercher sand bag step back lunges. 40 lb sand bag.
Zone 2: wall balls. 14 lb med ball.
Zine 3. DB clean and presses. 25 lb DBs.
Zone 4. Burpee to plate
Part 1. 4 rounds, 1:00 each. 20 kg KB: Zone 1: 0:45 of side bends L Zone 2: 0:45 of side bends R Zone 3: 0:45 KB goblet squats Zone 4: 0:45 KB DL high pulls
Part 2. 2 rounds, 5:00 each round (1:00 rest): Zone 1: 200m ski erg + 100ft sled push (185 lbs). AMRAP Zone 2: 20 Sand bag zercher lunges (60 lb) + 20 push ups. AMRAP
Accessories:
3 x 15 face rows
3 x 15 tricep push downs
Strength. EMOM x 10:00
3 clean high pulls (165 lbs) + 5 explosive push ups
WOD. AMRAP 18
15 calories Airdyne
20 air squats
12 alternating KB snatches, 22 kg
10 burpees
8 strict ring pull ups Me = 4 rounds + 41 reps
Notes: Skipped the CF gym today, after seeing it was high rep overhead squats. While I do think there’s value in this movement, I personally find doing high rep, technically demanding movements is a great way to pick up nagging injuries. Wanted to get in some explosive movements - and the high pulls did that, keeping it on the lighter side. The WOD was a Chat GPT-generated workout. I’m impressed. Nice mix and nice challenge.
I don’t know…I think cardio is pretty chill compared to those massive amounts of weight you’re throwing around these days.
