StrengthRx - Interval Weightlifting & Gymnastics Training

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Hand Release Push Up 15m Dual KB Hamstring March (20 Steps); Moderate Loads 7 Jump Lunges/Side 0:30 Seconds: Airbike - Steady Pace

Instructions: • Accumulate as many calories on the Rower as possible in each individual set of the AMRAP • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: 3:00/3:00 x 5 Sets; For Max Repetitions; At Sustained Effort 10 Bar Facing Burpee 7 Deadlift; 225/135 lb 10 Dual DB Box Step Over; 50/30 lb per Hand - Box Height: 24"/20" AMRAP In Remaining Time: Row (Calories) RX+: 3:00/3:00 x 5 Sets; For Max Repetitions; At Sustained Effort 10 Bar Facing Burpee 7 Deadlift; 275/155 lb 10 Dual DB Box Step Over; 50/30 lb per Hand - Box Height: 24"/20" AMRAP In Remaining Time: Row (Calories) Scaled: 3:00/3:00 x 5 Sets; For Max Repetitions; At Sustained Effort 10 Bar Facing Burpee 7 Deadlift; 185/95 lb 10 Dual DB Box Step Over; 50/30 lb per Hand - Box Height: 24"/20" AMRAP In Remaining Time: Row (Calories) Score the total number of calories accumulated on the Rower in all 5 sets combined.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Hand Release Push Up 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Russian KB Swing; Moderate Loads

Instructions: • Complete the prescribed workload for the individual movement every minute on the minute for 40:00 total minutes (8 sets/movement) • Use any remaining time in the individual minute intervals as rest before starting the next set • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: EMOM x 40:00 Minutes; At Sustained Effort Minute 1:00: 15m Dual DB Walking Lunge (20 Steps); 50/30 lb per Hand Minute 2:00: 10 Box Jump Over - Box Height: 24"/20" Minute 3:00: 10/8 Calories Airbike Minute 4:00: 10 Dual DB Shoulder to Overhead; 50/30 lb per Hand Minute 5:00: 10 Toes to Bar RX+: EMOM x 40:00 Minutes; At Sustained Effort Minute 1:00: 15m Dual DB Walking Lunge (20 Steps); 50/30 lb per Hand Minute 2:00: 10 Box Jump Over - Box Height: 24"/20" Minute 3:00: 15/12 Calories Airbike Minute 4:00: 10 Dual DB Shoulder to Overhead; 70/50 lb per Hand Minute 5:00: 10 Toes to Bar Scaled: EMOM x 40:00 Minutes; At Sustained Effort Minute 1:00: 15m Dual DB Walking Lunge (20 Steps); 35/20 lb per Hand Minute 2:00: 10 Box Jump Step Down - Box Height: 24"/20" Minute 3:00: 7/5 Calories Airbike Minute 4:00: 10 Dual DB Shoulder to Overhead; 35/20 lb per Hand Minute 5:00: 10 Toes to Bar or V-Up Score the number of successful sets (rounds) completed out of 40.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Ring Row 7 Russian KB Swing; Moderate Loads 5 Box Jump Step Down - Box Height: 24"/20" 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads

Instructions: • Complete the prescribed workload for each exercise in the circuit "For Time" • Use short, efficient rest periods as needed to break up the larger rep counts • Target finishing scores between 20:00-30:00 minutes • Choose the RX/RX+/Scaled/Alternative Movement option based your ability and desired stimulus for the workout RX: For Time; At Sustained Effort 50 Pull Up; Kipping or Strict 30 Single Arm DB Hang Power Snatch/Side; 50/30 lb 50/40 Calorie Row 30 Front Squat; 155/115 lb 50 Burpee Box Jump Over - Box Height: 24"/20" RX+: For Time; At Sustained Effort 50 Pull Up; Kipping or Strict 30 Single Arm DB Hang Power Snatch/Side; 50/30 lb 50/40 Calorie Row 30 Front Squat; 185/135 lb 50 Burpee Box Jump Over - Box Height: 24"/20" Scaled: For Time; At Sustained Effort 30 Strict Pull Up 30 Single Arm DB Hang Power Snatch/Side; 35/20 lb 50/40 Calorie Row 30 Front Squat; 135/95 lb 50 Burpee Box Jump Step Down - Box Height: 24"/20" Alternative Movement Option: Perform the following alternative workout if you would like to add additional variety to today's training For Time; At Sustained Effort 50 Pull Up; Kipping or Strict 30 Sandbag Ground to Shoulder; 150/100 lb 50/40 Calorie Row 30 Sandbag Squat; 150/100 lb 50 Burpee Box Jump Over - Box Height: 24"/20" Score the time it takes to complete the Chipper.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Bear Crawl (10 Steps Forward/10n Steps Backward) 7 Russian KB Swing; Moderate Loads 5 Box Jump Step Down - Box Height: 24"/20" 0:30 Seconds: Airbike - Steady Pace

Instructions: • Complete as many repetitions as possible in each individual set of each individual AMRAP • Rest as prescribed between sets of the AMRAPs and the individual AMRAPs • Choose the RX/RX+/Scaled option based on your ability or desired stimulus for the workout RX: 6:00 Minutes; AMRAP x 2 Sets; At Sustained Effort; Rest 1:30 Minutes Between Sets 7/5 Calories Airbike 5 Strict Pull Up 3 Single Arm DB Hang Power Clean to Overhead/Side; 50/30 lb + Rest 5:00 Minutes + 6:00 Minutes; AMRAP x 2 Sets; At Sustained Effort; Rest 1:30 Minutes Between Sets 7/5 Calorie Row 5 GHD Sit Up or Sit Up 3 Deadlift; 275/155 lb RX+: 6:00 Minutes; AMRAP x 2 Sets; At Sustained Effort; Rest 1:30 Minutes Between Sets 7/5 Calories Airbike 5 Bar Muscle Up or Ring Muscle Up 3 Single Arm DB Hang Power Clean to Overhead/Side; 70/50 lb + Rest 5:00 Minutes + 6:00 Minutes; AMRAP x 2 Sets; At Sustained Effort; Rest 1:30 Minutes Between Sets 7/5 Calorie Row 5 GHD Sit Up or Sit Up 3 Deadlift; 315/175 lb Scaled: 6:00 Minutes; AMRAP x 2 Sets; At Sustained Effort; Rest 1:30 Minutes Between Sets 7/5 Calories Airbike 5 Strict Pull Up 3 Single Arm DB Hang Power Clean to Overhead/Side; 35/20 lb + Rest 5:00 Minutes + 6:00 Minutes; AMRAP x 2 Sets; At Sustained Effort; Rest 1:30 Minutes Between Sets 7/5 Calorie Row 5 Sit Up 3 Deadlift; 225/135 lb Score the total number of repetitions completed in all sets of the AMRAPs combined (reps + calories).

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing; Moderate Loads 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Jump Lunges/Side 0:30 Seconds: Airbike - Steady Pace

Instructions: • Accumulate as many Power Clean repetitions as possible in each individual set of the circuit • Perform a new work set every 6:00 minutes for 30:00 minutes total (5 sets) • Choose the RX/RX+/Scaled/Alternative Movement option based on your ability or desired stimulus for the workout RX: Every 6:00 Minutes x 5 Sets; For Max Calories; At Sustained Effort 500/400m Row 20 Toes to Bar 10 Dual DB Front Rack Alternating Step Up (Total); 50/30 lb per Hand - Box Height: 24"/20" AMRAP In Remaining Time: Power Clean; 155/95 lb RX+: Every 6:00 Minutes x 5 Sets; For Max Calories; At Sustained Effort 500/400m Row 20 Toes to Bar 10 Dual DB Front Rack Alternating Step Up (Total); 50/30 lb per Hand - Box Height: 24"/20" AMRAP In Remaining Time: Power Clean; 185/115 lb Scaled: Every 6:00 Minutes x 5 Sets; For Max Calories; At Sustained Effort 500/400m Row 20 Toes to Bar or V-Up 10 Dual DB Front Rack Alternating Step Up (Total); 35/20 lb per Hand - Box Height: 24"/20" AMRAP In Remaining Time: Power Clean; 135/75 lb Alternative Movement Option: Perform the following alternative workout if you would like to add additional variety to today's training Every 6:00 Minutes x 5 Sets; For Max Calories; At Sustained Effort 500/400m Row 20 Toes to Bar 10 Dual DB Front Rack Alternating Step Up (Total); 50/30 lb per Hand - Box Height: 24"/20" AMRAP In Remaining Time: Power Snatch; 135/75 lb Score the total number of Power Clean repetitions accumulated in all 5 sets combined.