Warm up 1 minute of each Row Climb Ski Bike Conditioning 2 Rounds AMRA5 10 swings 10 goblet squats 10 Russian twists Rest 1 minute AMRA5...

HYROX/MURPH Емом 10 7 Second sprint AFAP 53 Second Walk WARM-UP Worlds Greatest Streich 3 Rounds 10 Rear delt flys 5 Inch worm push ups...

Warm up dynamic movements Endurance Scaled one round RX two rounds RX +2 rounds plus hyrox For total meters Four minute ski One minute...

Warm up World’s greatest stretch Down dog Couch Pigeon Two rounds Two minutes double under practice 100 m walking lunges Strength Four...

Warm up Hyrox and Murph prep-1/4 mile run 2 minute row 30 second handstand hold Then 3 Rounds 5/5 Bottoms up presses 5/5 Single leg...

Warm up Couch stretch 5 inch worm push ups 5/5 lateral lunges 5 burpees 200 meter run 5 long jumps Hyrox For time Scaled 100 zercher...

Warm up 10 minutes mixed cardio Conditioning A B A A seven minute cap Annie 50-40-30-20-10 Double unders Sit-ups Rest three minutes B...

Warm up Hyrox only-1/4 mile run Worlds greatest stretch 30 seconds of each Hip bridge Side plank Active hang 3 Rounds 100 Front rack...

Warm up One minute of each Row Bike Ski Jump rope Endurance Amrap 18 40/28 calorie bike 1000 m ski Rest 2 minutes Amrap 18 100 double or...

WARM UP Couch Stretch Down Dog Pigeon Worlds Grealest Stretch STRENGTH GIANT SETS 3 Rounds 3 Long Jumps 15 - 12-9 → Back Rack Reverse...

WARM UP Hyrox only, →400 m run Easy pace Worlds greatest stretch 3 rounds 30 Second Hand Stand Hold 20 rush ups 10D8L kB deadlifts + 100...

WARM UP 200 M Run 20 Second Goblet Squat Hold 20 KB High Pulls 20 Pushups MYROX Scale 1 round Rx- 2 Rounds Rx+- rounds 1 Mile Run 100 M...

Conditioning 3 Rounds 3 minutes at each station,no extra rest between stations 1-650 M Row-Rest remaining time 2-20 DB Snatches IRT-Max...

WARM UP Worlds Greatest Stretch 30 Sec Active Hang L sit wall sit 2 Rounds 5/5 Latoral Lunges 20 Push ups 5/5 Curtsy Lunges 20 Ring...

Warm up 30 seconds of each Down dog Pigeon Couch Endurance Scale-1 round Rx-2 rounds Rx+-3 rounds 0-8:00 1/2 mile run or 40/32 cal bike...

WARM UP 1 minute Bike Easy Worlds Greatest Stretch 1 Minute Bike Fast 30 Second Squat Hold STRENSTH-Building Sets 15/15-12/12-9/9-6/6-343...