WEEK OF 4.13.26
***Hyrox SIM April 26th
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Beach season 2026 is right around the corner! Therefore this week we are circling back around to a bit of BUILDER cycle along with our annual MILE MASTERY. If running is not currently in your wheelhouse let’s replace the running with meters on the Row Erg.
My goal in programming and your goal as an athlete should always align under the concept of CONSISTENCY. Workout and train always with the intention that it is better to train tomorrow than it is to win today.
If you ever have any questions about programming and our intentions, please reach out.
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See you all at the gym💪🏻
MONDAY 4.13.26 “WHITEOUT”
METCON:
27…21…15…9 of:
Calorie Ski
Power Clean…115/75
HSPU…floor
For Slowest Round
MILE MASTERY:
8 Rounds of:
200m Run
:20sec Rest
For Time
TUESDAY 4.14.26 “BOTTOM SHELF”
BUILDER:
10…8…6…4 of:
Strict Pull Ups
Bent Over Row
(Rest 2min between sets and increase weight)
METCON:
E5MOM for 20min:
25 Back Squats…95/65
5 RMU (sub- 15 Pull Ups)
20/16cal Bike
For Slowest Round
WEDNESDAY 4.15.26 “ROW MAN HELMET”
METCON:
4 Rounds of:
3min AMRAP of:
21/17cal Row
30m Walking Lunge (from the bikes to the pull up rig is 10m)
12 Toes to Bar
Remainder of 3min Burpee Bar Touch
2min Rest
For Total Reps
MILE MASTERY:
1 Mile Run
For Time
THURSDAY 4.16.26 “BLAZE OF GLORY”
BUILDER:
10…8…6…4 of:
Bench Press
Dips
(Rest 2min between sets and increase weight)
METCON:
5 Rounds of:
:20sec AMRAP of Treadmill Cals
1:40min Rest
:20sec AMRAP of Bike Cals
1:40min Rest
For Total Calories
FRIDAY 4.17.26 “CINDY RIP”
BUILDER:
10…8…6…4 of:
Front Squats
S Leg Romanian Deadlift
(Rest 2min between sets and increase weight)
METCON:
E7MOM for 21min:
5 “CINDY” Rounds
18 Deadlifts…225/156
For Slowest Round
(1 “CINDY” Round = 5 Pull Ups, 10 Push Ups, 15 Air Squat)
SATURDAY 4.18.26 “REGURGITATE”
With a partner, complete the following:
3 Rounds of:
36 SDLHP…115/105
36 Burpee Box Jumps…24/20”
36 Chest to Bar Pull Ups
36 HSPU’s…floor
For Time
SUNDAY 4.19.26 “ROX SKIPPING“
HYROX:
2 Rounds of:
1200m Run
60m Burpee Broad Jump
50 Wall Balls
1200m Run
500m Row
500m Ski
For Time
(45min Time Cap)