Trident Athletics

Friday's WOD — strict overhead, then stay on your feet.

Strict Press
10-10-10-10-10 | One set every 2 min

Then — AMRAP 14 min:
10 Alt DB Sn**ch
20 Alt Box Step-Ups (DB Farmer’s Carry or Front Rack)
15 Cal Row/Ski/Bike

Log the press weight and build across sets. The AMRAP rewards pacing — the step-ups are the grind, stay upright.

Show up. Do the work. Link in bio to book a class.

Thursday's WOD — HYROX Week of Workouts.

Every 10 Min × 4:
600m Run
10 Box Jumps
10 Burpees
20 Wall Balls
20 Reverse Lunges
Max Distance Row/Ski

Pace the run so you can move through the stations. The max row/ski at the end is your score for the round — protect it by managing the front half.

Show up. Do the work. Link in bio to book a class.

Tuesday's WOD — earn the strength, then cash it in.

Squat (Back or Front)
10-10-10-10-10 | One set every 2 min

Then — 3 Rounds, 1 min per station:
Russian KB Swings
Plank Pull-Throughs
Slamball
Rest 1 min

Build your squat numbers first — not a max, but not comfortable either. The stations reward consistent output, not sprinting.

Show up. Do the work. Link in bio to book a class.

Monday's WOD — seven rounds straight through.

7 Rounds For Time:
7 Power Cleans
7 Burpees
200m Run

Pick a clean weight you can own for all 7 rounds. The run is your reset — use it to settle before the next round on the bar.

Show up. Do the work. Link in bio to book a class.

Monday's WOD — seven rounds straight through.

7 Rounds For Time:
7 Power Cleans
7 Burpees
200m Run

Pick a clean weight you can own for all 7 rounds. The run is your reset — use it to settle before the next round on the bar.

Show up. Do the work. Book a class at Trident Athletics.

Friday's WOD — the Friday Chipper.

Start anywhere. Finish all reps before moving on.
100 Single Unders
2 Rope Climbs
30 KB Swings
30 Front Squats
30 Push Press
30 Toes to Bar
30 Deadlifts
30 SlamBall
200' Farmers Carry
100 Double Unders

Pacing is strategy. The barbell movements share weight — pick a number you can grind through. Go get it.

Show up. Do the work. Link in bio to book a class.

Thursday's WOD — The Proving Ground.

35 Min AMRAP:
500m Row / 500m Ski / 400m Run
6 Burpee Box Jumps
12 DB Sn**ches
24 Wall Balls
25m Sled Push

Pacing matters more than intensity here. Settle into your rhythm by round two and hold it. The sled push is where rounds fall apart — attack it.

Show up. Do the work. Link in bio to book a class.

Wednesday's WOD — strength first, conditioning earns it.

Bench Press
10-10-10-10-10 — one set every 2 min

Then — 10 Min AMRAP:
5 Pull-Ups
10 Plank Pull-Throughs
15 Goblet Squats

Press sets should build across the five — find a weight that's hard but holds form. The AMRAP is a finisher, not a race. Move with intention.

Show up. Do the work. Link in bio to book a class.

Monday's WOD — the bar doesn't lie.

Deadlift 10×5 (one set every 2 min), then 3 rounds: 20 Front Rack Reverse Lunges, 40 Alt V-Ups, 15/12 Cal Row (15 min cap).

Build to a challenging set — not a max, but not comfortable. The finisher keeps you moving when your legs are already talking back.

Show up. Do the work. Link in bio to book a class.

Tuesday's WOD — seven rounds, four minutes each.

Every 4 min for 28 min:
400m Run / 500m Row / 1,000m Bike
5 Hang Power Cleans
7 Toes to Bar
9 Box Jumps

Goal: 1–1:30 rest per interval. If you're not getting the rest, scale the cardio. Pace to hold the effort across all seven — don't redline round one.

Show up. Do the work. Link in bio to book a class.