WOD
 | Wed, May 13 |  |
 | Happy Birthday: Jainny |
| Miercoles 13 Mayo 2026 | Accesory Work Miercoles 13 Mayo 26 | Hyrox Miercoles 13 Mayo PM | COMPETE By PRVN 13 May 26 |
Miercoles 13 Mayo 2026
(Time)
STRENGTH
DEADLIFT CONDITIONING
Every 3:30 x 4 Sets:
10 Box Jumps (Step Down)
5 Deadlifts
Box: 30/24in
Barbell: 75% of 1RM Deadlift
'Annie'
For Time:
50-40-30-20-10 reps of
Double-Unders
Abmat Sit-Ups
time cap 12 min
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| 1st | 07:39 Rx | Maria Fernanda R Wed, May 13, 2026 | | 2nd | 10:11 Rx | Linda Wed, May 13, 2026 | | 3rd | 430reps | Antonieta Wed, May 13, 2026 | | 1st | 06:03 Rx | Fabio A Wed, May 13, 2026 | | 2nd | 06:26 Rx | Camilo Ch Wed, May 13, 2026 | | 3rd | 7:52 Rx | Carlos Me Wed, May 13, 2026 |
| Fabio A | 06:03 Rx | | | Camilo Ch | 06:26 Rx | | | Maria Fernanda R | 07:39 Rx | | | Carlos Me | 7:52 Rx | | | Miguel Ferná | 08:47 Rx | | | Christian V | 09:52 Rx | | | Linda | 10:11 Rx | (Hizo una pausa) | | Joao | 390reps | scaled | | Antonieta | 430reps | Singles | | Gian P | 445reps | Singles | | Elena | 447reps | Singles | | Romer | 08:17 | Singles | | Dayana Ga | 08:19 | Singles | | Luis Ad | 08:22 | Singles | | Natalia Si | 08:55 | Singles | | Daniel Hurtado | 08:57 | Singles | | Jorge Rojass | 08:57 | Singles | | Yalorde | 9:02 | Single | | Oriana S | 09:53 | Mitad de abs | | Adolfo H | 09:58 | Mitad de abs | | Jose Daniel P | 10:12 | Singles | | Abrahan p | 10:14 | Singles | | Giovanni S | 10:35 | Mitad de abs | | Daniela Ru | 10:38 | Singles | | German R | 10:45 | Singles | | Sabrina Di | 10:50 | Singles | | Samantha D | 10:55 | Singles | | Nicole L | 10:57 | Singles | | Andrea Pi | 11:00 | Singles | | Aznaret | 11:22 | Singles | | Maria Go | 11:30 | Mitad de abs | | Alexis Z | 11:38 | Singles | | Milena B | 11:57 | Singles | | Martha L | 11:57 | Singles |
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Hyrox Miercoles 13 Mayo PM
(Time)
AMRAP 45 min
600m Row
80m Farmer Carry #Race Load
10 Dumbbell x 2 Box Step Over
25 Calories Bike
20m Sled Push #race load
10 Wall balls
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COMPETE By PRVN 13 May 26
(Time)
Fuerza
PRVN Perform Semana 6/11
Deadlift
Por tiempo:
5 sets
12 Box Jumps (bajada con paso)
12 Deadlifts
-descanso 1:30 entre sets-
Box: 30/24 in
Barra: 275/185 lb
Nivel 3: Como está prescrito
Nivel 2: Barra: 245/165 lb (110/75 kg)
Nivel 1: Barra: 205/145 lb (93/65 kg) / Box: 24/20 in
Rack Jerk Por carga:
5 sets @ 75-85%+
2 Push Jerks
El % está basado en el 1RM de Push Jerk
Construir hasta un set pesado del día en RPE 8.5-9/10 (1-2 repeticiones en reserva).
Drag Me”
Workout Definition
Por tiempo:
1000 m Row
50 Dual Dumbbell Hang Clean & Jerk
50 Toes to Bar
1000 m Row
25 Dual Dumbbell Devils Press
50 Strict Handstand Push Ups
Mancuernas: 2x50/35 lb (22.5/15 kg)
Objetivo: 18:30-24:30
Score: tiempo
RPE: 8.5/10
Accesorio- Push/Pull Hypertrofia (Agresivo)
Workout Definition
Por tiempo:
55/45 Strict Supinated Pull-Ups
*Cada vez que cortes, realizar 8 Strict Handstand Push Ups
Objetivo: 5-8 sets
Score: tiempo
RPE: 8.5/10 (muscular)
Echo Bike Progresion
Workout Definition
Por tiempo:
3 sets
0:00-3:00
30/22 calorías (cal) @ ritmo objetivo de 2:00 max cal
3:00-5:00
20/14 calorías (cal) @ más rápido que el ritmo objetivo
5:00-6:00
12/9 calorías (cal) @ aún más rápido
Score: tiempo total de trabajo
Estímulo: potencia anaeróbica / limpieza de lactato
RPE: 9.5/10
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Oscar H 11:29am
