Injection Cycle 2

Week 4


Day 1


A.) Split Jerk 5x3@80% of Week 10 Day 4 (of Cycle 2)


B1.) Ring dip 8

B2.) Ring row 10

3 rounds


C.) Pushups 50

Pullups 40

2 KB push press (35s/53s) 30

Pullups 40

Pushups 50

For time


Day 2


A.) Snatch 3RM

Then 3@90% and 3@80%


B.) Front squat

1x8@65%, 1x6@75%, 1x4@85%, 1x4@90%


C.) 2,4,6,8,10…..AMRAP 12

Sumo deadlift* (115/155)

Step ups

Sit ups

*NO HIGH PULL. Only the Sumo Deadlift


Day 3


A.) Close grip bench press paused 6RM

Then 6@95% and 6@90% not paused


B1.) Single arm standing DB press x8 per arm

B2.)Meadows row x8 per arm

Climbing weight*

3 rounds

*Climbing Weight means adding weight every round


C.) 1500m row

75 burpees

Broken up any way you want. For total time.


Day 4


A.) Power Cleans 5x3@80%of Week 1 Day 3


B.) Back squat

1x6@65%, 1x6@75%, 2x6@80%



Walking lunge 50ft

T2B 8

KB swings (53/70) 6

Single arm KB farmers carry (53/70) 50ft per arm

4 Rounds For Time


Day 5


A.) Push jerks 1RM

Then 90%xmax reps and 80%xmax reps


B1.) Incline DB bench press x8 (climbing weight)

B2.) chin ups x max reps

4 rounds



Ball slams 20

Max DU in remaining time
1 min work. 30 seconds rest. 5 rounds.

  • 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.

  • q-iconWhat does "climbing weight" mean?

    When you see the term “climbing weight” used in a lift or superset, it means to add weight every round.

    If you are performing DB Rows, start with a moderate weight that you can complete all repetitions. Each round, add more weight, but only as you can finish all reps. Record your weights so you know where to begin next time.