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DTW Academy focuses on working with all athletes. If you are working to better your health we want to work with you.
Training for all goals speed, agility, vertical, strength, power, weight loss, or weight gain.
05/10/2026
thank you to all the ladies that make it possible!
Warm up properly so you can get the most out of your deadlifts!
Add this Hyrox training session to your mix.
🔥1-2 mile warm up
🔥 3x10 Single Leg Extensions
🔥 2x12 Leg Curls
🔥 4x15-25 Back Squats 60 second rest between sets
🔥 3x8 with 2 sec pause Hip Thrusts
3 rounds with 2 minute break between rounds.
🔥 25m Sled Push
🔥 25m Sled Pull
🔥 500m Row
🔥 500m Run
🔥 500m Ski Erg
Sunday was for recovery, did some med ball work for functionality.
Upper Body Power for Basketball.
Decided to do a Hyrox Simulation Run to see where we are at in our training. probably hates me right now!
✅ Wall Balls 30
✅ Run 300m
✅ Walking Lunge 20 each
✅ Run 300m
✅ Ski Erg 300m
✅ Run 300m
✅ Sled Push 20m
✅ Run 300m
✅ Burpee Broad Jump 20
✅ Run 300m
✅ Row 300m
✅ Run 300m
✅ Farmers Carry 60m
✅ Run 300m
✅ Sled Pull 20 m
✅ Run 300m
Training shouldn’t stop during the season. Add some potentiation complexes, to maintain your strength and power. PAP consists of a high intense strength exercise for low reps paired with a similar movement generating power off the ground.
Video:
Deadlift 3x3 working sets
Hurdle Broad Jumps
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Raleigh, NC
27606