Trident Athletics

Friday, strength day — bench press 5-5-5-5-5, one set every 2 minutes. Then AMRAP 14: 6 handstand push-ups, 8 burpees, 10 box jumps (24/20), 12 slam balls.

Pressing power first, then an AMRAP that keeps taxing the shoulders. Break the handstand push-ups early — the burpees and slam balls will find them anyway.

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

Thursday, Proving Ground — 4 rounds: 400m run or 500m row, 20 plank pull-throughs, 300m ski erg, 15 weighted sit-ups, 200m sandbag carry, 20m sled push, 100m farmer carry.

This is HYROX-style work — long, loaded, and honest. Settle into an RPE 6 on the carries and let the ergs do the damage.

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

Wednesday, intervals — every 5 minutes for 6 rounds: 20 cal bike erg, 20 KB swings, 15 cal ski or row, 20 tuck-ups or V-ups (or 15 GHD sit-ups).

The clock decides your rest. Move fast enough to bank 1:00–1:30 of recovery each round — if you're getting more, add cals; if you're getting less, trim reps and keep the intensity honest.

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

Tuesday, strength day — deadlifts first, then a 10-minute grind.

Deadlift (conventional, sumo, or trap bar): 5-5-5-5-5, one set every 2 minutes. Then AMRAP 10: 4 hang power cleans, 6 alternating front rack lunges, 8 burpees over bar.

Build across the five sets — leave one solid rep in the tank. The AMRAP rewards smooth barbell cycling, not hero sets.

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

Monday, Hero WOD — Zeus. 3 rounds for time: 30 wall balls, 30 sumo deadlift high-pulls, 30 box jumps, 30 push presses, 30 calorie row, 30 push-ups, 10 bodyweight back squats.

This one's a grinder. Pick a pace in round one you can still hold in round three — Zeus punishes the fast start. Goal: sub-40.

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

Tuesday, squat day — back squat for five sets of five, then thirty more reps at a lighter load, then straight into a 1000-meter row.

Back Squat
5-5-5-5-5 — one set every 2 min

Then:
30 Back Squats (75% of 5x5 weight)
1000m Row

Legs are already talking before you even sit down at the rower.

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

Monday, fun day — push jerks, power cleans, and clean & jerks, with a bike sprint and pull-ups built into every round.

3 Rounds: 10 Push Jerks + 15/12 Cal Bike + 10 Pull-Ups
2 Rounds: 10 Power Cleans + 12/10 Cal Bike + 10 Pull-Ups
1 Round: 10 Clean & Jerk + 10/8 Cal Bike + 10 Pull-Ups

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

Thursday's HYROX — Eight stations, ninety seconds each, three rounds through.

Ski Erg | Sled Push | Run 200m
Wall Balls | Farmer Carry
Sandbag Lunges | Row | Burpees

Rest 2 min between rounds. Training, not racing — find a pace you can hold across all three.

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

Wednesday's WOD — Heavy press, then sixteen minutes that never let your heart rate settle.

Bench Press
5-5-5-5-5 — one set every 2 min

Then — EMOM 16:
Min 1: 10 Burpees
Min 2: 10-15 Ring Rows
Min 3: 20 DB Step-Back Lunges
Min 4: 30 Double Unders

Four movements, four minutes each cycle, four rounds through. Simple math, hard work.

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

Tuesday's WOD — Every 3 minutes, the same four movements come back around.

Every 3:00 for 30 Min:
10 Cal Row
10 KB Swings (heavy)
5 Box Jumps
5 Toes to Bar
Rest in remaining time

Go hard, use the rest, go hard again. Thirty minutes of that adds up.

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