Injection Cycle 2

Week 6


Day 1


A.) Close grip bench press - paused 3RM

Then 3@95% and 3@90% (not paused)


  1. B) Chin ups 4x max reps (beat last time)


C.) AMRAP 10

Burpees 10

KB swing 5,10,15,20,25……

(10 burpees each round, KBS increase by 5 each round)


Day 2


A.) Clean and Jerk



B.) Back squat

1x4@70%, 1x4@75%, 1x4@80%, 1x4@85%



DU - 20,40,60,80

Wall Ball - 40,30,20,10

For time

(beat week 2!)


Day 3


A1) DB row x 5 (heavy)

A2.) Ring row x 10

4 rounds


B1.) Strict T2B (scaled=kipped with slow negative) x 8

B2.) Plank x max time

4 rounds



Row 20 cal

Run 200m

Push-up 20



Day 4


A.) Hang snatch 3RM

Then 3@90% and 3@80%


B.) Front squat

1x5@65%, 1x5@70%, 1x5@75%, 1x5@80%



Box jumps 10

Deadlift 8 (115/155)

Single arm KB OH squat 8(4e) (35/53)

KB SDHP 10 (35/53)



Day 5


A.) Bench press 2RM

Then 90%x max reps and 80% x max reps


B1.) Strict OH press x 8 (climbing weight)

B2.) Lat pulldown/DIY lat pulldown x10

3 rounds


C.) AMRAP 12

Wall walks 4

Ring dip 8

Ball slams 16

Sit ups 32

  • 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.