Sample HybridRx WOD 542 - 4/8/2022
Optional Warm Up:
Movement Prep: With an Empty Barbell/Light Loads
3-5 Sets; For Quality; Rest As Needed Between Sets
5 Barbell Straight Leg Deadlift
5 High Hang Muscle Clean
5 Front Squat
5 Push Press
5 Behind the Neck Push Press
+
CNS Prep:
3 Sets; Rest 1:30 Minutes Between Sets
0:20 Seconds: Airbike - Sprint
6 Burpee Box Jump Over
A. Clean & Jerk; 1 Rep; Every 1:30 Minutes x 9 Sets; Increasing Each Set
Optional Warm Up; Build Up Sets
1 Rep at 40/45/50/60/65% of 1RM
Recommended Scaling Option:
RX: Increasing Effort - Start at 70% of 1RM and Build to a Heavy Final Set
B. Overhead Squat; 5 Reps x 3 Sets; 30X1; Increase Each Set; Rest 1:30 Minutes Between Sets
Recommended Scaling Option:
RX: Increasing Effort - Start at 55% of 1RM and Build Each Set
C. 3 Sets; Each For Time; At Sustained Effort; Rest 3:00 Minutes Between Sets
15/12 Calories Airbike
15 Pull Up
15 Sit Up
18/15 Calorie Row
15 Burpee
Recommended Scaling Options:
Airbike;
RX: Sustained Effort - 15/12 Cal/1:00-1:30 Minutes
Pull Up;
RX: Kipping or Strict
Scaled: Assisted Pull Up or Ring Row
Row;
RX: Sustained Effort - 18/15 Cal/1:00-1:30 Minutes
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