Tuesday June 23rd

7pm Hyrox workout below
**for the rest of the cylcle on sumo deadlift day you can switch to traditional deadlift.
**There are handstand push ups today. Remeber you never have to go upside down here if you don't want to. we will sub it out
10 Alternating Box Step-Ups
8/8 Single Dumbbell Staggered Stance Deadlift
6/6 Single Arm Upright Row
6/6 Single Arm Strict Press
8 Down Dog to Up Dog
10 Down Dog Toe Touches
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8/8 Single Arm Dumbbell Deadlift
10 Alt Dumbbell Hang Snatch
8 Box Jumps (Step-Down)
4-6 Box Piked Handstand Push-Ups

Specific Prep
***do sumo warm up if you are sumo deadlifting. do regular deadlift if you are doing traditional
8 Empty Barbell Sumo Deadlift
6 Sumo Deadlift @ light loads
4 Sumo Deadlifts @ moderate loads
2-3 Sumo Deadlifts @ 5-10% under starting loads
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Then add weight to the bar

Strength: Sumo Deadlift OR REGULAR DEADLIFT
Every 2:00 x 5 Sets
Set 1: 5 Reps
Set 2: 5 Reps
Set 3: 4 Reps
Set 4: 4 Reps
Set 5: 3 Reps

Starting at 90% of the 5x5 Sumo Deadlift Test from two weeks ago and increasing load each set, with the goal of reaching 110-115% of that test load by the final 3-rep set. The priority throughout is maintaining quality positions and posture at every load. Stay tight through the lats, break the bar off the floor with control, and drive the floor away by pushing through the hips and glutes. Every rep should look the same whether it is set one or set five.

Modifications:
Level 1: Reduce starting load to 80% of the 5x5 test and focus on positional quality over load; if no test exists, work to a moderate load that allows for a strong, consistent position across all five sets.
Hotel Gym / Travel: Dumbbell sumo deadlift, 5-5-4-4-3 wave loading with the heaviest dumbbells available, prioritize hip hinge mechanics and controlled tempo.

Primer
2 Sets at Working Loads and Modifications
8 Alternating Dumbbell Snatch
6 Box Jump Overs
3-5 Handstand Push-Ups or Modification
Rest as needed between sets.

Use this to confirm dumbbell load, box height, and handstand push-up modification before "Hammerhead" begins.

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Conditioning
"Hammerhead"
For Reps:
13:00 AMRAP
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Kipping Handstand Push-Ups Or Double DB push press OR seated db press OR Z Press
Score = Rounds + Rep
Dumbbell: 50/35lb (22.5/15kg)
Box: 30/24in


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Level 2:
16 Alternating Dumbbell Snatch
12 Box Jump Overs
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (15/12kg)
Box: 24/20in
Handstand Push-Ups: Reduce range of motion with an abmat

Level 1:
16 Alternating Dumbbell Snatch
12 Box Step-Overs
8-10-12-14-16... Box Pike Handstand Push-Ups or Z-Press
Dumbbell: 25/15lb (11/7kg)
Box: 24/20in

Masters 55+:
16 Alternating Dumbbell Snatch
10 Box Jump Overs (step-up allowed)
8-10-12-14-16... Handstand Push-Ups
Dumbbell: 35/25lb (16/11kg)
Box: 24/20in (61/51cm)
Handstand Push-Ups: Reduce range of motion with an abmat

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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 5-7 Rounds
Stimulus: Upper Body Density
RPE: 8.5/10

Primary Objective: Aggressive handstand push-up approach, with Level 3 athletes staying unbroken as long as possible and breaking only by feel as sets grow.

Secondary Objective: Unbroken dumbbell snatch across all rounds, keeping the first two movements efficient and rhythmic to protect output on the handstand push-ups.

Workout Strategy
This workout starts as a dense, rhythmic fitness piece and becomes a handstand push-up management test as the ladder climbs. The first two movements, dumbbell snatch and box jump overs, should feel controlled and consistent throughout; do not race them in round one and do not let them become a recovery walk in round five. They are the vehicle that gets you to the handstand push-ups, and how you arrive matters. The ascending ladder starts at 8 reps and adds 2 every round, so the workout will feel manageable early and will demand real decision-making by rounds 3 and 4. Level 3 athletes should chase unbroken sets and trust their capacity; if you need to break, break, but make yourself earn that decision. Level 2 and Level 1 athletes should plan breaks starting in rounds 2 and 3, always leaving 2-3 reps in reserve so you are never grinding a failed rep in the middle of a set. The athletes who pace the dumbbell and box intelligently in the first half will be the ones with something left when the handstand push-up sets are at 14 and 16.

Modifications / Adjustments
Dumbbell Snatch: Reduce load / single arm strict press to reduce demand
Box Jump Overs: Reduce height / step-up and over / lateral dumbbell jumps
Handstand Push-Ups: Reduce range of motion with abmat / box pike handstand push-ups / Z-Press / seated dumbbell strict press

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7pm Hyrox
Standard Coaches Warm up

Then
Strength:
Every 2:30 x 5
8 Back Squats
10 DB Bench Press
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Conditioning:
18 Minute AMRAP -
500m Ski (2:00 cap per round)
20 Walking Lunges
15 Wall Balls
200m Run

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