Bullyboxprogram

Not ready for the pain my lower back is going to be in after this one

For Time

3 Rounds:
15 Deadlifts (225/155)
5 Wall Walks

Then

3 Rounds:
15 Deadlifts (315/225)
50’ Handstand Walk

15 Min Cap

Scaled

3 Rounds:
15 Deadlifts (155/105)
5 Wall Walks

Then

3 Rounds:
15 Deadlifts (225/155)
25’ Handstand Walk

Just know… that your grip is going to go…. And it’s going to go quick

Workout

3 Min / 3 Min / 3 Min / 4 Min

Buy In Each Round

100 Double Unders
50’ Farmers Carry Dual DB Lunge (50/35)

Then in remaining time:
Accumulate 100 Toes to Bar

1 Minute Rest Between AMRAPs

Score

Your score is total time to complete the 100 Toes to Bar.
If unfinished: 16:00 + remaining reps.

Scaled

50 Double Unders
50’ Farmers Carry Dual DB Lunge (50/35)

Then:
Accumulate 75 Toes to Bar

New cycle loading… 🦵🔥

Hang On Legs starts NEXT WEEK.

This one is all about building stronger legs, stronger front squats, and stronger cleans. We’re raising the standard this cycle and it’s going to push people out of their comfort zone

🏋️‍♂️ Workout: “Gas Tank Trouble” 🚴‍♀️💨
21–15–9:
🔹 Overhead Squats (115/75)
🔹 Echo Bike Calories
👉 Straight into:
🚣‍♂️ 1000m Row

Scaled:
🔹 OHS (95/65) or Front Squats if mobility demands it
🔹 Echo Bike Cals
🚣‍♀️ 750m Row

Workout: “Quick Burn” 🔥
5 Rounds:
🔁 200m Run
🎯 75 Double Unders
💪 10 Deadlifts (225/155)

Scaled:
🎯 75 Single Unders
💪 Deadlifts (185/135)

🔥 WOD: “Double Down” 🔥
3 Rounds:
🎯 30 Wall Balls (20/14)
💪 10 Dual DB Hang Snatches (50/35)
⏸ Rest 2 Minutes

Then → 1 Round
💪 30 Dual DB Hang Snatches
🎯 60 Wall Balls

Scaled:
🟢 Wall Balls: 14/10
🟢 DB Snatches: 40/25
Final Wall Balls: 50 Reps

🚨 WOD: “Triple Engine” 🚨
5 Rounds for Time:
🏃 400m Run
🚣 500m Row
🎿 600m Ski Erg

Conditioning
• 10–8–6–4–2
Wall Walks
Barbell Thrusters 95/65
50 Double Unders after each set

Scaled:
9–7–5–3–1
Thrusters 75/55
50 Single Unders after each set