14 September 2026
Strength
Weightlifting Complex:
Every 1:30 × 5 Sets
- 3 Deadlifts
- 2 Power Cleans
- 1 Shoulder-to-Overhead
- Start Moderate & Build to Heavy
- Score: Heaviest Weight
WOD
WORKOUT 12min
Main WOD
7 Rounds For Time
- 7 Deadlifts (Heavy: rep scheme 4, rest 30s, then 3)
- 7 Pike Push-Ups / DB Strict Press
- Score: Time
RX
7 Rounds For Time
- 7 Deadlifts (125/85)
- 7 Strict HSPU's
15 September 2026
Strength
WOD
WORKOUT 23min
Main WOD
For Time
- 60/40 Cal Row — 4–5 min cap
- 25 Burpee Box Step-Ups / Jump-Overs (20")
- 40 Alt DB Snatches
- 25 Burpee Box Step-Ups / Jump-Overs (20")
- 50/40 Cal Row
- Score: Time
RX
- For Time
- 75/60 Cal Row — 4–5 min cap
- 25 Burpee Box Jump-Overs (24/20")
- 50 Alt DB Snatches (22.5/15)
- 25 Burpee Box Jump-Overs (24/20")
- 75/60 Cal Row
16 September 2026
Strength
Back Squat
- 15:00 Clock
- Build to a Heavy 3-Rep Back Squat
- Score: Weight
WOD
WORKOUT 14min
Main WOD
For Time
- 30-20-10-5
- Wall Balls
- Hanging Knee Raises
- Score: Time
RX
For Time
- 35-25-15-5
- Wall Balls (20/14)
- Toes-to-Bar
17 September 2026
Strength
WOD
HYROX Mixed Intensive Intervals
5 Sets
3:00 AMRAP
- 250m Row
- 20m Sled Pull @ HYROX Load
- Max Burpee Broad Jumps in Remaining Time
- Rest: 3:00 between sets
- Score: Burpee Broad Jump Reps per Set
18 September 2026
Strength
Tempo Bench Press
4 Sets — Every 2:00
- 5 Tempo Bench Press
- Tempo: 3-sec Negative + 1-sec Pause at Bottom
- Start Light-Mod (RPE 6)
- Build in Small Jumps
- Score: Heaviest Weight
WOD
WORKOUT
Strict Cindy
20:00 AMRAP
- 5 Strict Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- Score: Rounds + Reps
19 September 2026
Strength
WOD
WORKOUT 32min
Teams of 2
- Partner 1:
- 8000m Bike Erg
- OR 200/160 Cal Echo Bike
- Partner 2:
- 8 Sets Each:
- 15 GHDs
- 10 Lateral Burpees Over Bar
- 5 Power Snatches (70/48)
- 8 Sets Each:
- Partner 1 bikes while Partner 2 completes a set
- Switch partners after each full set
- If either station finishes first, both partners work together to complete the remaining work
- Score: Time