Monday
Open workout →AM
Bench Day (3x5 @ 80%)
| Bench Press | 3x5 @ 80% |
| Superset: DB Flyes + Dips | 3x10-12 |
| Superset: Lateral Raises + Skullcrushers | 3x15 |
| Assault Bike Finisher | 10 min (30s on / 30s cruise) |
Pump day with a side of suffering.
All weeks
Week of August 31, 2026
Sleds Get Heavy — 5 Weeks Out
Part of a programHYROX 4-Week SharpenSee the block →4 sessionsHYROXStrengthRunningConditioning
Wednesday
Open workout →AM
HYROX Sleds + Legs
| 1km Run | 3 rounds (w/ transitions) |
| Sled Push HEAVY | 4x1 lap |
| Sled Pull HEAVY | 4x1 lap |
| Walking Lunges | 3x40m |
Added a plate to the sled. Immediately regretted it. Kept it on.
Friday
Open workout →AM
Pull-Up Focus
| Muscle-Ups | 5x3 |
| Pull-Ups | 5x8 (max is 16, leaving gas) |
| Weighted Pull-Ups | 3x5 @ +25lb |
| Superset: Chin-Ups + Hanging Leg Raises | 3x8+10 |
Max set is 16 pull-ups. Chasing 20 by Christmas.
Sunday
Open workout →AM
Tempo Run
| Tempo Intervals | 3x2km @ 4:30/km, 2 min jog |
5k PR is 19:26 — tempo pace should feel easy. It did not.
Straight from the log — typos and yolo days included. Scale it to your day.