Injection Phase 2

Week 3


Day 1


A.) Hang clean 3RM

Then 3@90% and 3@80%


B.) OH squat 5RM


C.) Russian KB swings (53/70) 16

Step ups 16

Russian twist (14/20) 16




Day 2


A.) Push press 5RM

Then 90%xmax reps and 80%xmax reps


B1.) Floor press x8 (work up)

B2.)Feet elevated ring row x10

4 rounds


C.)Ball slams 20

Burpees 10

Pullups 5

100m sprint




Day 3


A.) Hang power snatch 5x3@80% of last weeks Day 4


B.) Clean pulls 5x3@105% of clean


C.) Front squat

1x8@65%, 1x8@70%, 1x6@80%, 1x6@85%


D.) Box jump 15

T2B 10

4 rounds

40 DU after every round



Day 4


A.) Bench press paused 8RM

Then 8@95% and 8@90%(not paused)


B1.) Standing DB shoulder press x10

B2.) DB row x10

(climbing weight)

4 rounds


C.) Man Makers 5

Rope climb 2 (if no rope, 8 C2B pullups)




Day 5


A.) Cleans 5x5@80% of Week 2 Day 2


B.) Back squat

1x8@65%, 1x8@70%, 1x8@75%, 1x8@80%


C.)Airdyne/Assault bike

5 min max cals x 3 rounds (rest as needed)

  • 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.