Tuesday July 7th

Tuesday 7pm Hyrox workout at the bottom
Warm-Up
General Warm-Up
2 x
400m Run
10 Cossack Squats
5/5 World's Greatest Stretch
10/10 Single Leg Glute Bridge
:20 Hamstring Plank

Specific Barbell Prep
10 Back Squats @ Empty Barbell
5 Back Squats @ 40-50%
5 Back Squats @ 50-60%
Then load bar to working weights

Strength: Back Squat
Every 3:00 x 4 Sets
Set 1: 10 Reps @ 60-65%
Set 2: 8 Reps @ 65-70%
Set 3: 6 Reps @ 70%
Set 4: 6 Reps @ 70-75%

All percentages based on 1RM Back Squat. This is part of a targeted week of increased squat volume; the priority is positional quality and consistent depth across every rep, not max effort grinding. Athletes should arrive at each set with a braced midline and a clear plan for the set. The first two sets at higher rep counts are where technique tends to drift; hold the standard on every rep.

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"Weak in the Knees"
For Time:
400m Run
50 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
Time Cap: 17:00

Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 50/35lb (22.5/16kg)

Level 2:
For Time:
400m Run
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 20/14lb (9/6kg), 10/9ft
Dumbbells: 2 x 35/25lb (16/11kg)

Level 1:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 9/8ft
Dumbbells: 2 x 25/15lb (11/7kg)

Masters 55+:
For Time:
400m Run or 500m Row
40 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
30 Wall Balls
50ft (15m) Farmers Walking Lunge
400m Run or 500m Row
20 Wall Balls
50ft (15m) Farmers Walking Lunge
Wall Ball: 14/10lb (6/4kg), 10/9ft
Dumbbells: 2 x 30/20lb, 14/9kg

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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 14:00-17:00
Stimulus: Leg Stamina
RPE: 8.5/10

Primary Objective: Move through the lunge each round without stopping, selecting a dumbbell load in the primer that keeps the 50ft (15m) continuous or with no more than one planned break.

Secondary Objective: Attack the wall ball sets with a planned rep strategy on round one, breaking the 50 into sets of 15-15-10-10 early rather than going unbroken and falling apart heading into the second run.

Workout Strategy

This workout lives and dies with how well the legs hold up across three full rounds of running, squatting, and lunging. The descending rep scheme is designed to give athletes the sense of progress with each round, but the cumulative fatigue means round three at 30 wall balls will feel harder than the 50 did fresh. Treat each run as a pacing effort, not a sprint; the run does not need to be your fastest 400m, it needs to be fast enough to stay on pace while leaving the legs capable of moving through the wall balls and the lunge. On the wall balls, a set strategy matters more than going unbroken; sets of 20-15-15 or 15-15-10-10 on the 50 is smarter than going unbroken and standing over the ball for 20 seconds before the lunge. Move directly from the wall balls into the lunge; that transition is where minutes are lost. Pick up the dumbbells and go. On the lunge, keep the torso upright, the front knee tracked over the foot, and drive through the heel on every step. Athletes who let the chest fall forward under the dumbbell load will feel it in the lower back and lose the ability to cycle reps efficiently. The 30 reps in round three should be a near-unbroken effort with everything left in the tank.

Modifications / Adjustments
Running: 900/800m Bike Erg, 500/450m Row / 450/400m Ski Erg
Wall Balls: Reduce load / reduce target height / dumbbell goblet squats / Air Squats
Farmers Walking Lunge: Reduce load / bodyweight lunge / reduce distance

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Warm up
3 rounds
200m Run
6 Barbell push press, light
6 Barbell rows, same light bar
10 Air Squats


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Take 5 minutes to build to your push press and gorilla row weight
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Strength:
5 Rounds
8 Barbell Push Press,
20 Gorilla Rows (10/side)


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Conditioning
20 Minute AMRAP
500m Ski
15 Wall Balls
200m Run
20 Sandbag Walking Lunges

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