Injection Week 8

Day 1

A) Split jerk 3RM


B1) Push Press x 5 (70%)*

B2) Snatch Grip Barbell Row x 10 reps (Max Weight)*

4 rounds not for time. Super-set each round


C) One round for time.

Push-Up 10, 20, 30

Ring row 10, 20, 30

Run 600, 400, 200


Day 2

A) Hang Snatch 3RM


B) Front Squat 1RM


C) 4 Rounds for time.

Deadlift (155/105) - 12

Hang Clean (155/105) - 10


Day 3

A) Bench Press 1RM then 90% x max reps and 80% x max reps.


B1)Chin ups x 8 reps

B2) Ring dips x 8 reps

*4 rounds not for time. Super-set reps


C) One round for time.

Push Jerk (135/95) - 20

DUs - 25

KBS (70/44) - 20

DUs - 50

Burpees -20

DUs - 100


Day 4

A) Power clean 1RM


B) Back Squat 3RM



Toe To Bar

Box jump



Day 5

A) Split jerk 1RM


B1) Military Press (70%) - 6*

B2) Grappler Row (Max Weight) - 12 *

*4 rounds not for time. Super-set reps.


C) 2000m row (PR that shit)

  • q-iconWhat is the recommended workout schedule per week?

    We recommend 3 days ON, 1 day OFF, 2 Days ON. An ideal week would be Monday, Tuesday, Wednesday — ON, Thursday — OFF, Friday, Saturday — ON. Sunday — OFF.  We understand that every person has a different schedule and this is just a template.

  • q-iconWhat if I can't complete all 5 days in a week?

    If you are not able to get in 5 days a week, keep the days IN ORDER. For example: If you only get to train 3 days of week one, start week 2 with day 4 of week one.

  • q-iconWhat if I just want to lift and get my WODs in with my regular class?

    If you want to focus on mainly lifting, and hitting the other days with your class, the main days you’d want to focus on are 1,3,5.

  • q-iconWhat if I need a substitution because "I don't have a rower, can't run outside, etc."?

    Click here for the Substitutions Page.

  • q-iconWhat are Rep Maxes and how do I do them?

    Have a general idea of what you would like to work up to that day. For example:

    – “I’d like to bench 225×8 today”

    – DO NOT do sets of 8 all the way up.

    – Ex: 45×12, 95×8, 135×6, 185×3, 205×1, then attempt 225×8.

    – If too light go up next week.

    – If too heavy, go down next week.

    – If you only miss by 1-2 reps, stay there and try again the following week.

  • q-iconWhat does "heaviest possible" mean?

    Work up until failure. If you complete a set at 225, jump to 235. If you fail there, stop. 225 was the “heaviest possible” set that day.

  • q-iconWhat is a superset & how do I do it?

    These workouts are to be done with no rest between the 2 exercises. They are listed in workouts as A1 and A2. These are super sets. After one super set is completed rest for no more than 60 Seconds.

  • q-iconShould I round %'s of weight up or down?

    Round weights to easiest number with weights you have. We understand that most gyms won’t have 1.25lb plates so do your best. For example: 90% of 225 would be 202.5. Just go down to 200.