Fall Into Fitness 2025 - Week 6 Workouts
Nov 14, 2025
by Amanda Jennings
Fall Into Fitness - Workouts Week 6
Monday's Protocol:
Warmup: Follow the slide.
GOAL: See back squat notes below.
Workout Notes: 7:30 minute AMRAP! Goal should be to do 3 rounds in that time. 1:30 to rest between stations. FOR SQUATS: The 3x1 means: You get three attempts at finding a new one rep max. If you get your first 1 rep max attempt and want to go heavier, you have two attempts left. If you fail your second attempt you can either attempt the same weight, or drop weight and try again at a lower weight.
Finisher: Try to get to 10,000 or more steps today! Go for a walk or jog!
Tuesday's Protocol:
Warmup: Follow the slide. You will do 5 reps of all 4 exercises on the top of the minute. 5 rounds = 5 minutes.
GOAL:
Workout Notes: Work the rep count. 7:30 minutes to finish the set at max. You should go heavier as reps get less. 1:30 to rest once you finish the reps.
Finisher: Try to jog a mile or walk a mile.
Wednesday's Protocol:
Warmup: Follow the slide. Run through the slide one time.
GOAL:
Workout Notes: 10 minutes to finish each set. Recover 90 seconds or so before starting the next set. Single counts of everything.
Finisher: 90 second plank.
Thursday's Protocol:
Warmup: Follow the slide.
GOAL: Work on HEAVY deadlifts today.
Workout Notes: EMOM. Each minute you will do a different exercise. Focus is deadlift. Each round you will add weight to your deadlift. 4 Rounds.
Minute 1: 1 Rep of a heavy deadlift.
Minute 2: 10 Deadbugs.
Minute 3: 10 Alternating single-leg deadlifts (go heavy).
Minute 4: 10 Lateral Raise
Minute 5: Rest and add weight for deadlift. After 4 rounds spend the next 5 or 6 minutes working on 1 rep max.
Finisher: Attempt the HYROX workout.
Friday's Protocol:
Warmup: Follow the slide. Do as many rounds as you can in 5 minutes!
GOAL: Working on your heavy clean during set 2.
Workout Notes: Every 90 seconds you do all 3 exercises. Rest when you finish until the next round begins. Total of 5 rounds = 6 minutes. Weights should stay the same for all exercises. Think through heavy weight for your weakest move and go! Station 4 you will do the run/row the first round and the plank the second round. Not both at the top of the round.
Finisher: Continue your journey with us by signing up for a....
