PROGRAMMATION LORE

Lundi 8 Déc

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

Interval Cardio Mono Structural

Benchmark GRACE

A: INTERVAL ROW with a partner

500m Row x 6

1min Rest

Note: Shared as you want

B: CLEAN&JERK

Every 1min30 x 6 sets

1 Power Clean

1 Squat Clean

1 Jerk

C: BENCHMARK GRACE

For Time

30 Clean & Jerk 60/40kg

Mardi 9 Déc

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

Event 1 ROGUE INVITATIONAL 2025

A: NESSIE

For time:

160 Double Unders

24 Wall Walks

60 Medball Sit Up GHD Style

40 Box Jump Over 24/20in

20/16 Bar Muscle Up

TIme Cap 20min

B: ACCESSORY

3 sets for quality:

25 back extensions (on the floor)

10 DB Biceps rotation curls 

1 min rest

—-----------------------------

HYROX

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

Short Amrap

A: ENGINE

AMRAP 9 min.

12x DB Discus (6/6)

12x Med Ball Clean 20/14lbs

12x Sit ups

2min REST

AMRAP 9 min.

50x Russian KB Swings

50x KB High Pull

50x Push ups

B: SHOULDERS STRENGTH

3 sets of:

10x rotator calf in

10x rotator calf out

10x Arnold press

Mercredi 10 Déc

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

Event 3 ROGUE INVITATIONAL 2025

A: TAX COLLECTOR

4 Rounds For Time

10 Back Squat 70/45kg

10 Dumbbell Snatch 22.5/15kg

10 Sandbag Clean

Time Cap 20min

B: RECOVERY

Massage & stretch

Jeudi 11 Déc

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

Event 3 ROGUE INVITATIONAL 2025

A: GRANITE CITY 

1200 m Run

16 Pistols DUAL DB Bent over row 22.5/15kg

15m Sandbag Lunges 30/20kg

1200 m Run

16 Pistols DUAL DB Bent over row 22.5/15kg

15m Sandbag Lunges 30/20kg

1200 m Run

16 Pistols DUAL DB Bent over row 22.5/15kg

15m Sandbag Lunges 30/20kg

1200 m Run

35 min Time cap

Vendredi 12 Déc

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

Event 8 ROGUE INVITATIONAL 2025

A: DOUBLE BOGEY

10 rounds for time

8 OHS 60/40kg

6 Lateral Burpee Over Bar

Time cap 20min

B: COOL DOWN

Massage & stretch

Samedi 13 Déc

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

Event 6 ROGUE INVITATIONAL 2025

A: DOUBLE PAY THE PIPER WITH A PARTNER

Buy in:

2000m Row or ski

Into:24-18-12-6-2

Strict HSPU

12-9-6-3-1

Deadlift 100/70kg

25min Time Cap

Scheme : 24+12 /18+9/…

—-----------------------------

HYROX

𝗦𝗘𝗦𝗦𝗜𝗢𝗡 𝗙𝗢𝗖𝗨𝗦

Interval of 30min

A: POWER & ENDURANCE

circuit with 4 zones. Change zone every 2min.

3 rounds

Zone 1

2 min AMRAP - add 2 reps each round

10x KB Goblet Squats

10x Sprinter on the Ring (5/5)

-30” REST-

Zone 2

2 min AMRAP

200 M SkiErg

30x Wallballs

-30” REST-

Zone 3

2 min Ascending AMRAP - Add 10 reps each round to the pushups only

10x Alt DB Snatches

10x Push ups

-30” REST-

Zone 4

2 min Ascending AMRAP - Add 10 reps each round to the hollow body rocks only.

10x Hollow Body Rock

10x DB OH Reverse Lunge

-30” REST-