July 26, 2025
Cycle V
Week 6
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Skills Warmup
3 Sets for Quality:
1,000m Bike Erg
3 Strict Dips + 10 Second Top of Dip Support Hold
30 Second Hollow Hold
3 Strict Dips + 10 Second Middle of Dip Support Hold
30 Second Hollow Hold
3 Strict Dips + 10 Second Bottom of Dip Support Hold
"Chuck Heavy"
For Time:
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters (45/35)
1 Mile Row
Strength
On the Minute x 16 (8 Rounds):
Min 1 - 1 Front Squat
Min 2 - 2 Back Squats
Single barbell, loaded throughout at 85-87% 1RM Front Squat.
Odd-Object / Barbell EMOM
3 Giant Sets:
:30 Second D-Ball Hold
:20 Second L-Sit on Rings
:10 Second Freestanding Handstand Hold
Rest 2:00 between rounds.
Recovery
60-90 Minute Road Bike Ride