Example Workout Plans
One week on every track we program — Performance, Foundations, Personal Training, HYROX Classes, and Running. Barbell work, conditioning, race prep, and structured running at Sand & Steel.
This is a sample week. For the current week's programming, please select a workout programming membership and use our app to view it.
Performance WODs 6×/week
Monday, Jun 22
Warm-Up
Two sets of: 50 Foot Pec Squeeze Walk 3 Kettlebell Windmills + 50 Foot Single Arm Overhead Carry (each arm) 10 Y's, T's, and W's 15 Single Arm Banded Lat Pulldowns (each arm) Followed by... Two sets of: 5 Lateral Medball Speed Throws (right) Rest 30 seconds 5 Lateral Medball Speed Throws (left) Rest as needed
Horizontal Press (Week 6)
Bench Press 3 @ 70% 2 @ 80% 1 @ 85-90% 2 @ 80-85% 1 @ 90% 1 @ 90+% Optional Extra: 1 @ 90+% Rest 2 minutes between sets
Intervals & EMOMs
Complete as many reps as possible in 3 minutes of: 12 Dumbbell Shoulder to Overhead (50/35lbs) 15 Box Jump Overs (24/20 - step down) 18 Pull-Ups Max Dumbbell Box Step Overs (2x 50/35lbs to 24/20) in the remaining time. Rest 3 minutes between sets and repeat for THREE total sets. Rx+ Loading/Movements: 60/40lbs 15 Chest to Bar Pull-Ups or 9 Bar Muscle Ups Goal = >45 seconds on Box Step Overs.
Tuesday, Jun 23
Warm-Up
Two sets of: 15 Banded Good Mornings 10 Single Leg Hip Bridges (each leg) 30 Second Banded Pallof Hold (each side) 15 Banded Pull Throughs 50 Foot Suitcase Carry (each side) 10 Russian Kettlebell Swings
Olympic Lifting (Week 4) – Cleans
Every 2 minutes, for 16 minutes (8 sets of): Sets 1-3: Clean x 1.1 @ 65-75% Sets 4-6: Clean x 1 @ 75-80% Sets 7-8: Clean x 1 @ 80-85%
Power Output Intervals
Five sets for times of: 10 Bar Facing Burpees 5 Power Cleans @ 50% of 1RM Rest 2 minutes between sets or perform in a team of 3 with one person working while the other two rest. Rotate in order. Rx+ Loading: 60% of 1RM Clean Round Goal = < 60 seconds Time Goal (including rest) = < 14 minutes Time Cap = 17 minutes * This is the inverse of our last power output day. The goal is to be as close to your same splits as possible. Be sure to use the same weight you used last time!
Wednesday, Jun 24
Warm-Up
200 Meter Easy Jog Followed by... Two sets of: 5 Runner's Lunge (each side) 5 Lateral Lunge (each side) 5 Single Leg Romanian Deadlifts (each side) 10 High Kicks (each leg) 5 reps of Reach Through to Overhead (front - middle - back - overhead) 5 Alternating Quad Stretch with Reach (each side) 10 Alternating Crossover Kicks (5 each side)
Conditioning – Machine/Running Emphasis
Every 2 minutes, for 30 minutes (5 sets of): Station 1: Shuttle Run, Assault Runner, or 200-400 Meter Outdoor Run (2 minutes or less) Station 2: Bike, Row, or Ski Station 3: Row, Ski, or Bike * No rest between sets, goal is consistent sustainable pace for the full 30 minutes.
Full Body Hypertrophy
Two to Three sets of: 50 Foot Single Arm Front Rack Carry (each arm) 12-15 Weighted Side Bends (each side; record load) 8-10 Ab Wheel Rollouts 60-90 Second Chinese Plank Hold Rest as needed between movements and sets.
Thursday, Jun 25
Warm-Up
Three sets of: 30 Second Wall Sit 10 Goblet Hold Alternating Cossack Squats 30 Second Side Plank (each side) 15-20 Banded TKE's (each leg) 50 Foot Single Arm Front Rack Carry (each arm)
Hypertrophy Back Squat Progression (Week 1)
Three sets of: 8 Tempo Back Squats @ 50-55% Rest 2 minutes between sets * All reps performed at 2211 Tempo.
Classic Metcon
For time: 18-15-12-9 reps of: Toes to Bar Double Kettlebell Front Squats (53/35lbs) *After each set of Front Squats, perform a 30 foot Farmer Hold Walking Lunge (53/35lbs - 15 feet out, 15 feet back)* Goal = < 12 minutes Cap = 15 minutes
Friday, Jun 26
Warm-Up
Two rounds of: 20 Plate Hops 10 Banded Face Pulls 5 Tempo Reverse Snow Angels @ 1111 50 Foot Single Arm Overhead Carry (each arm)
Pure Conditioning & Gymnastics Skills (New Week 1)
Every minute, on the minute, for 12 minutes (3 sets of): Station 1: 2 Wall Walks + 15-20 Second Wall Facing Split Station 2: 30-45 Seconds of Single Unders or Boxer Skips Station 3: 60 Seconds of Free Standing Handstand Walk Practice Station 4: 60 Seconds of Rope Climb Practice (see below) Drills: Foot Hold Full Climb
Conditioning
Four rounds for time of: 75 Double Unders 4-6 Wall Walks 10-15 Strict Pull-Ups 4-6 Wall Walks Rx+ Movements: 100 Double Unders 50 Foot Handstand Walk (in place of wall walks) 3 Rope Climbs or 8 Ring Muscle Ups (in place of strict pull-ups) Goal = < 19 minutes Cap = 22 minutes
Saturday, Jun 27
Warm-Up
Start 200m Run Two sets of: 5 reps of 1 Inchworm + 1 Divebomber Push-Up 10 Alternating Bodyweight Reverse Lunges 15 Seated Knee Tucks 5 Burpees Finish: 400m Run
Team Conditioning
In teams of 2 or 3, complete as many rounds and reps as possible in 30 minutes of: For Rounds and Reps. 30 Minutes - Run together: 400 Meter Run - Person 1: 4 Burpees, 10 KB Side Cleans, 10 Kettlebell Goblet Squats - Person 2: 4 Burpees, 10 KB Side Cleans, 10 Kettlebell Goblet Squats - 60 Abmat Situps
Foundations WODs 6×/week
Monday, Jun 22
Warm-Up
Two sets of: 50 Foot Pec Squeeze Walk 3 Kettlebell Windmills + 50 Foot Single Arm Overhead Carry (each arm) 10 Y's, T's, and W's 15 Single Arm Banded Lat Pulldowns (each arm) Followed by... Two sets of: 5 Lateral Medball Speed Throws (right) Rest 30 seconds 5 Lateral Medball Speed Throws (left) Rest as needed
Upper Push + Pull
Three sets of: 8-10 Dumbbell Incline Bench Press (record load) Rest 30-45 seconds 8-10 Single Arm Rows (each arm) Rest 1-2 minutes
Conditioning
Complete as many reps as possible in 3 minutes of: 8-10 Farmer Hold Box Step Overs 8-10 Dumbbell Shoulder to Overhead 8-10 Bodyweight Box Jump/Step Overs Max Strict Pull-Ups in the remaining time. Rest 3 minutes between sets and repeat for THREE total sets. Goal = >30 seconds on Pull-Ups.
Tuesday, Jun 23
Warm-Up
Two sets of: 15 Banded Good Mornings 10 Single Leg Hip Bridges (each leg) 30 Second Banded Pallof Hold (each side) 15 Banded Pull Throughs 50 Foot Suitcase Carry (each side) 10 Russian Kettlebell Swings
Hinge + Full Body
Every 90 seconds, for 18 minutes (3 sets of): Station 1: 8-10 Single Leg Posted Romanian Deadlifts (right) Station 2: 8-10 Single Leg Posted Romanian Deadlifts (left) Station 3: 60 Second Double Kettlebell Front Rack Hold Station 4: Rest
Conditioning
Five sets for times of 10 Russian Kettlebell Swings 10 Down Ups Rest 2 minutes between sets or perform in a team of 3 with one person working while the other two rest. Rotate in order. * This is the inverse of our last power output day. The goal is to be as close to your same splits as possible. Be sure to use the same weight you used last time!
Wednesday, Jun 24
Warm-Up
200 Meter Easy Jog Followed by... Two sets of: 5 Runner's Lunge (each side) 5 Lateral Lunge (each side) 5 Single Leg Romanian Deadlifts (each side) 10 High Kicks (each leg) 5 reps of Reach Through to Overhead (front - middle - back - overhead) 5 Alternating Quad Stretch with Reach (each side) 10 Alternating Crossover Kicks (5 each side) Followed by... Take 5-10 minutes to warm up to Back Squat weight
Conditioning – Machine/Running Emphasis
Every 2 minutes, for 30 minutes (5 sets of): Station 1: Shuttle Run, Assault Runner, or 200-400 Meter Outdoor Run (2 minutes or less) Station 2: Bike, Row, or Ski Station 3: Row, Ski, or Bike * No rest between sets, goal is consistent sustainable pace for the full 30 minutes.
Full Body Hypertrophy
Two to Three sets of: 50 Foot Single Arm Front Rack Carry (each arm) 12-15 Weighted Side Bends (each side) 8-10 Ab Wheel Rollouts 60-90 Second Chinese Plank Hold Rest as needed between movements and sets.
Thursday, Jun 25
Warm-Up
Three sets of: 30 Second Wall Sit 10 Goblet Hold Alternating Cossack Squats 30 Second Side Plank (each side) 15-20 Banded TKE's (each leg) 50 Foot Single Arm Front Rack Carry (each arm)
Bulgarian Split Squat
Three sets of: 10-12 Bulgarian Split Squats (right) Rest 30-45 seconds 10-12 Bulgarian Split Squats (left) Rest 1-2 minutes
Conditioning
For time: 18-15-12-9 reps of: V-Ups Double Dumbbell Front Squats * After each set of Front Squats, perform a 30 foot Farmer Hold Walking Lunge (15 feet out, 15 feet back)
Friday, Jun 26
Warm-Up
Two rounds of: 20 Plate Hops 10 Banded Face Pulls 5 Tempo Reverse Snow Angels @ 1111 50 Foot Single Arm Overhead Carry (each arm)
Pure Conditioning & Gymnastics Skills
Every minute, on the minute, for 12 minutes (3 sets of): Station 1: 20-30 second Back to Wall Handstand Hold (practice kicking up) OR Nose to Wall Handstand Hold Staiton 2: 30-45 Seconds of Single Unders or Boxer Skips Station 3: 45-60 Second Front Leaning Rest Station 4: Rest
Conditioning
Four rounds for time of: 75 Single Unders 5 Wall Walks 10 Strict Pull-Ups 20 Hand Release Push-Ups
Saturday, Jun 27
Warm-Up
2 Minute Bike @ Ascending Effort Followed by... Two sets of: 5 reps of 1 Inchworm + 1 Divebomber Push-Up 10 Alternating Bodyweight Reverse Lunges 15 Seated Knee Tucks 5 Burpee Jump Backs
Team Conditioning
In teams of 3, complete as many rounds and reps as possible in 30 minutes of: Partner 1: 200 Meter Run Partner 2: 4 Dumbbell Burpee Deadlifts + 7 Dumbbell Hang Power Cleans + 10 Dumbbell Front Squats Partner 3: 25 Sit-Ups * Rotate in order once each partner has finished their required work.
Personal Training – Strength 5×/week
Monday, Jun 22
Warm-Up
2 rounds of: Bear Crawl x 25 feet (fwd/rev) Boot Strapper x 10 reps Squat T-Spine Rotations x 10 reps Monkey Crawl x 25 feet (right/left) Alternating Reverse Kettlebell Lunges x 10 reps Goblet Squat x 10 reps
Back Squat
Four sets of: Back Squat x 2 reps @ 90% of 1-RM Rest 3 minutes
Accessory
Three sets for quality of: Single Leg Landmine Romanian Deadlift x 10 reps per leg @ 3011 Rest 30 seconds between legs then... Front Leaning Rest on Rings x 45-60 seconds Rest 30 seconds
Finisher
Three sets for quality of: Sandbag Bear Hug Static Hold x 60 seconds Rest 20 seconds Wall Sit (weighted) x 60 seconds Rest 20 seconds Reverse Snow Angels x 10 reps Rest 20 seconds
Tuesday, Jun 23
Warm-Up
2 rounds of: 30 second Passive Hang on the Bar 10 Lateral Robo-Dog Crawl Steps (right/left) 20 Prone “T” Taps thumbs up 20 Banded Good Mornings and then perform ... 2 rounds of: 5 Kettlebell Windmills + 50 feet Single Arm Overhead Carry (right) 5 Kettlebell Windmills + 50 feet Single Arm Overhead Carry (left) 10 Kettlebell Bent Over Rows (per arm)
Single Arm Dumbbell Bench Press (Week 3)
Four sets for load: Single Arm Dumbbell Bench Press x 10 reps/arm @ 20X1 Rest 30- 45 seconds Supinated Grip Chin-Up x 6-8 reps @ 3112 Rest 60 seconds
Accessory
Four sets for load and quality: Russian Kettlebell Swing x 15-20 reps (heavy) Handstand Skill Options * Rest 60 seconds * Hanstand Skill Options: Wall Facing or Freestanding Handstand Hold x 30-45 seconds Wall Facing Handstand Taps x 30-45 seconds Handstand Walk x 60 feet
Finisher
Every minute on the minute for 9 minutes (3 sets): Minute 1 - Wide Grip Bent Over Row x 10-12 reps Minute 2 - Dumbbell Tricep Roll Backs x 15 reps Minute 3 - V-Up x 15-20 reps
Wednesday, Jun 24
Warm-Up
400 Meter Run or 500 Meter Row and then… 2 rounds of: 40 ft Bear Crawl (Fwd/Rev) 20 Front Plank Mountain Climbers @ 1211 (hold @ knee for 2” - not dynamic) 10 Band Resisted Deadlift 10 Band Resisted Step Back Lunge (10 reps per leg) 10 Band Resisted Bent Over Rows
Deadlift (Week 3)
Deadlift Set 1 - 2 @ 60-65% Set 2 - 2 @ 65-70% Set 3 - 2 @ 70-75% Set 4 - 2 @ 75% Set 5 - 2 @ 75-80% Set 6 - 2 @ 80% Set 7 - 2 @ 80-85% Set 8 - 2 @ 82-87% Rest 2 minutes between all sets.
Accessory
Every minute on the minute for 10 minutes (5 sets) alternate: Station 1 - Lateral Speed Skaters x 30 seconds Station 2 - Renegade Row (no push up) x 30 seconds
Finisher
Three sets for quality: Banded/Cable Hamstring Curls x 12-15 reps Bent over Dumbbell Fly x 15 reps Rest as needed
Thursday, Jun 25
Warm-Up
Run, Row or Bike x 2:00 and then perform ... 2 rounds of: Front Plank on Elbows x 30-40 seconds Isometric Split Squat Hover Hold x 30-40 seconds (right/left) Alternating Superman Lifts x 30 reps (15 per side) Followed by 1-2 rounds of: 5 Goblet Squats @ 5111 10 Goblet Hold Good Mornings 10 Jumping Air Squats
Dynamic Back Squats (Week 6)
Every 90 seconds for 12 minutes (8 sets): Box Squats x 2 reps @ 65% * Light speed squats with a dead stop at box. Maintain tension at the box.
Accessory
Three sets for load and quality: Sandbag or Kettlebell Front Rack Russian Step Up x 10 reps per leg Rest 30 seconds Banded/Cable Wide Grip Lat Pull Downs x 12 Rest 45 seconds
Finisher
Three sets: Low-to-Hi Cable Rotations x 10 reps/side GHD Hip Extension (weighted) x 10-12 reps Rest as needed
Friday, Jun 26
Warm-Up
2 rounds of: 30 second Passive Hang on the Bar 10 Lateral Robo-Dog Crawl Steps (right/left) 20 Prone “A” Taps 20 Prone “T” Taps (thumbs up) 20 Superman rocks and then perform ... 2 rounds of: 5 Kettlebell Windmills (right) 5 Kettlebell Windmills (left) 10 Kettlebell RDLs
Dips (Week 3)
Six sets: 4 Stationary Dips * (Weighted @ 2011 or Unweighted) Rest 30 seconds After sets 1-4 perform: 10 Ring Rows @ 1112 (feet elevated/weighted if able) Rest 30 seconds * If progressing to first unweighted bodyweight dip, perform: 4 sets of 5-6 dips @ 32A1 with perfect form
Accessory
Every 90 seconds for 9 minutes (6 sets) 5 Double Dumbbell Hang Muscle Snatch (50/35 lb) 5-15 Push Ups* * Push Ups must be unbroken on all sets. Goal is to perform reps with speed and power, not slow reps or approaching fatigue/compromised reps. Should have at least 30 seconds rest each set.
Finisher
Two sets: Farmer Carry x 100 meters Banded Hammer Curls x 30 reps Prone T Raise x 20 (weighted) slow and controlled Rest as needed for quality
Personal Training – Conditioning 5×/week
Monday, Jun 22
Warm-Up
Two rounds: 60 Second Row 25 ft Bear Crawl (Fwd & Rev) 10 Cat/Cows 30 Jumping Jacks 10 Inchworms with shoulder tap + pushup Run 200m Increase pace round 2.
Lactate Threshold – Mixed Modality
Every 3 minutes for 36 minutes (4 sets) perform: Station 1 - 10 Deadlift (225/155 lb) + 25 Wallballs (20/14 lbs) Station 2 - 400 Meter Run Station 3 - 100 Double Unders or 150 Single Unders
Tuesday, Jun 23
Warm-Up
Two sets of: 300 Meter Row 100 Feet Pec Squeeze Carry 10 Banded Good Mornings 20 Plank Shoulder Taps 10 Windmills per arm 20 Jumping air squats
VO2 Max – Mixed Modality
With a partner alternate FULL rounds: 5 Bench Press (155/95 lbs) 500 Meter C2 BikeErg or 250 Meter SkiErg Perform a total of SIX rounds. (If no partner, rest 1:1) Then move immediately into... With a partner alternate FULL rounds: 10 Push Press (95-135/65-95 lb or Db's of choice) 250 Meter Row or 200 Meter Run Perform a total of SIX rounds. (If no partner, rest 1:1)
Wednesday, Jun 24
Warm-Up
1:00 Row (easy) 30 second passive Bar Hang 10 Spiderman Lunge Rotations/side 1:00 Assault Bike (easy) 5 Inchworms with a pushup 10 Jumping Air Squats Repeat and increase pace on machines.
Mixed Mash
Against a 3:00 clock peform: 20 Thrusters (95/65 lb) In any remaining time perform: Max Distance Shuttle Run (50 feet increment = 1 Calorie) Rest 2 minutes Against a 3:00 clock peform: 100 Double Unders or 200 Single Unders In any remaining time perform: Max Distance Row Rest 2 minutes Against a 3:00 clock peform: 45 Russian Kettlebell Swiings In any remaining time perform: Max Distance on C2 BikeErg or Assault Bike Rest 2 minutes REPEAT [30:00]
Thursday, Jun 25
Warm-Up
2:00 of Assault Bike or Ski Erg and then perform ... 2 rounds of: Inchworm with a pushup x 5 reps Walking Lunges x 20 reps Jumping Jacks x 20 reps High Knees x 50 feet Butt Kickers x 50 feet
Aerobic Threshold
Against an 8:00 clock perform: 400 Meter Run 600 Meter SkiErg or Row 400 Meter Run Max Reps of Push Ups or Strict Handstand Push Ups in remaining time Rest 2 minutes Perform for a total of FOUR sets.
Friday, Jun 26
Warm-Up
2 rounds of: 1:00 easy bike 10 Air squats 5 Inch worms with a pushup 30 second passive bar hang 1:00 easy row 10 Jumping air squats 5 Dive Bomb Pushups Increase pace second round.
Aerobic Endurance
Every minute on the minute for 32 minutes (8 sets): Minute 1 - Assault Bike x 15-20/10-15 calories Minute 2 - Row x 15-20/10-15 calories Minute 3 - Burpee Box Jump/Step Over x 10-15 reps Minute 4 - Farmer Carry x 100 Feet
HYROX Classes 3×/week
Monday, Jun 22
Strength
Every 5 minutes, for 20 minutes (4 sets): 8 Front Squats @ 65-72% (or 7 RPE) 20 Walking Lunges 100' Farmer's Carry
Conditioning
As many rounds and reps as possible in 12 minutes: 200 Meter Run 12 Box Step Ups (24/20) 30 Second Dead Hang From Pull Up Bar
Tuesday, Jun 23
Long Conditioning
Every 8 minutes, for 40 minutes: 500/450 Meter SkiErg 400 Meter Run 20 Wall Ball (30/20 lbs) * If you reduce wall ball weight to 20/14 lbs then perform 30 reps per round.
Wednesday, Jun 24
Sled Work
Every 2 minutes 30 seconds for 20 minutes: Sled Sprint x 50' (Light) Reverse Sled Drag x 50' (Light)
Strength Finisher
Three sets of: 12 Hamstring Curls (Machine or Banded) 12 Lat Pull Down (Machine or Banded) 50' Sandbag Bearhug Carry (Medium Weight) 20 Tibial Raises
Running WODs 3×/week
Monday, Jun 22
Warm-Up
Two sets of: Jog x 200 Meter Backward Jog x 100 Meter Followed by... Two sets of: Forward Lunges x 10 reps Lateral Lunges x 10 reps High Knees x 10 reps Skipping for height x 10 reps Skipping for distance x 10 reps Followed by... Tabata Sprints @ 70% effort Eight Sets of: 20 seconds on, 10 seconds off
VO2 Max
Three Sets of: 300 Meter Run Rest 90 Seconds 200 Meter Run Rest 90 Seconds 100 Meter Run Rest 90 Seconds We did a workout with these distances the week of 5/25 but you had 2 minutes rest between stations, now that you have 30 less seconds, can you maintain your pace?
Cool Down
90 Second Jog 3 Minutes Stretching 90 Second Jog 5 Minutes Stretching
Tuesday, Jun 23
Warm-Up
400 meter run @ 50% pace Followed by... Two sets of: Forward Lunges x 10 Reverse Lunges x 10 Lateral Lunges x 10 High Kicks x 10 (leg straight) One Leg Jumps x 10 Followed by... Three sets of suicide sprints - increasing your intensity with each one. Run 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back. Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
Aerobic Threshold
Four Sets of: 800 Meter Run Rest 2:30 Minutes in between There isn't a lot of rest to fully recover. Check back from 2 weeks ago when we did the 800s so figure out your pacing for these.
Cool Down
3-5 minute walk/jog Followed by... 12-15 Minutes of Static Stretching Focus on - Adductors/Abductors (preferably with a foam roller) IT Band Hips - Couch Stretch
Wednesday, Jun 24
Warm-Up
10 Minute Jog At the top of each minute sprint for 10 seconds Followed by... Two sets of: Perfect Stretch x 10 each leg Duck Walk x 20 meters Bear Crawl x 20 meters Speed Skaters x 10 each side Jumping Lunges x 10 each leg Followed by... 50 Meter Sprints @ 60%, 70% and 80% Rest as needed in between
Lactate Threshold
Three Sets of: 800 Meter Run Rest 2 Minutes 1200 Meter Run Rest 1 Minute Don't go out too hot on these or you will crash and burn - find a pace that's sustainable for all these working sets.
Cool Down
400 meter jog Followed by... 15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
Train With Us
Choose the programming membership that fits how you train — your first 4 weeks are free. These memberships give you app access to your workouts and planning tools; they do not start personal training sessions or in-person Fitness Classes by themselves. Follow the program at ssf.fit/app.
