Accelerate Strength Programming

Weekly Programming: 26–31 May 2025

This week’s sessions are designed to build strength, sharpen your skills, and push your engine — whether you're chasing PRs, prepping for HYROX, or just staying consistent. Each day is mapped out to help you train with purpose.

Strength: Back Squat Cycle Week 5/9
2x5 @ 75–80%, 2x3 @ 80–85%, 2x1 @ 85–90%

Skill: Handstand Push-Up Progression

Metcon:
3 Rounds: 10 TTB, 200m Row/Ski, 9 Power Cleans (115/85)
→ Into 3 Rounds: 8 TTB, 200m Row/Ski, 9 Thrusters

Strength Superset:
5 Bench Press + 10 Supinated Grip Barbell Rows @ 6.5–8/10

Metcon (12 Min AMRAP):
20 DB Overhead Lunges
30 American KB Swings
Odd Rounds: 5 Wall Walks
Even Rounds: 15 HSPU

16 Min AMRAP:
300m Run or 600m Row/Ski
3 Rounds: 6 DB Thrusters + 6 Burpees

Rest 2 Min → Repeat:
5/5 KB Clean & Jerks
20 Box Step-Ups
30 American KB Swings
Every 2 min: 1 Wall Walk + 5 V-Snaps

Strength: Snatch Complex
High Hang Muscle Snatch + Snatch Pull + Hang Power Snatch + OHS
Build from 5.5/10 → 8/10

Metcon (EMOM x 8):
Odd: 15 Wall Balls
Even: 8 Hang Power Snatches (95/65)

EMOM x 8:
Odd: 10 Deadlifts (185/125)
Even: 40 Double Unders

Partner Format – Every 2:30 x 4 rounds:

Cal Ski + 30 Sandbag Lunges
KB Farmers Carry + Burpee Broad Jumps
Cal Bike + Cal C2Bike
Wall Balls + Cal Row (alternate movements each round)

Strength: 4 Strict Press + 4 Push Press @ 7–8.5/10
Then: 6 Min EMOM – 3 Cleans + 1 Jerk

Metcon (Every 3 Min x 4):
15/12 Cal Bike
12 Pull-Ups
5 Shuttles (50 feet)

Strength: 5x3 Deadlifts @ 7–7.5/10 (last rep = 10 sec hold)

Skill: HSPU (8/8 Straddle Sit Press + Box HSPUs)

Metcon (6 Min Time Cap):
5 Wall Walks, 50 DUs, 15 Snatches (weight 1)
5 Wall Walks, 50 DUs, 12 Snatches (weight 2)

If time remains:
20 Strict HSPU, 50 DUs, 9 Snatches (weight 3)

3 Rounds (Rest 2 Min between):

100/80 Cal Assault Bike
30 Thrusters (115/85)
30 Burpee Box Jumps
100/80 Cal Ski + 30 Wall Balls + 30 Snatches (125/95)
100/80 Cal Row + 30 Front Squats + 30 Wall Balls + 30 Clean & Jerks (135/105)

4 Sets:

12/10 Cal Ski
10 DB Front Squats (2x22.5/15)
12/10 Cal Ski
8 DB Push Press
12/10 Cal Ski
6 DB Thrusters
12/10 Cal Ski
4 DB Squat Clean Thrusters

Rest until Minute 8, then repeat using:
Round 1: Ski → Round 2: Row → Round 3: Bike → Round 4: Assault