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5/12/25
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...
John McGuire
May 11, 20251 min read
5/10/25
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...
John McGuire
May 9, 20251 min read
5/9/25
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...
John McGuire
May 8, 20251 min read
5/8/25
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...
John McGuire
May 7, 20251 min read
5/7/25
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...
John McGuire
May 6, 20251 min read
5/6/25
WARM UP Couch Stretch Down Dog Pigeon Worlds Grealest Stretch STRENGTH GIANT SETS 3 Rounds 3 Long Jumps 15 - 12-9 → Back Rack Reverse...
John McGuire
May 6, 20251 min read
5/5/25
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...
John McGuire
May 4, 20251 min read
5/3/25
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...
John McGuire
May 2, 20251 min read
5/2/25
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...
John McGuire
May 1, 20251 min read
5/1/25
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...
John McGuire
Apr 30, 20251 min read
4/30/25
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...
John McGuire
Apr 29, 20251 min read
4/29/25
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...
John McGuire
Apr 29, 20251 min read
4/28/25
WARM UP Hyrox→400 m run - Easy Pare Plank - 1 Minute 10 Rear Delt Flys 10 Romanian Deadlifts 3 Rounds 15 Push ups 100 m Farmers Carry 15...
John McGuire
Apr 27, 20251 min read
4/26/25
Warm up Worlds greatest stretch 1 minute row 1 minute bike 10 kb clusters with a pause at top and bottom 10 push ups 100 ft walking...
John McGuire
Apr 25, 20251 min read
4/25/25
Warm up 200 Meter run 5 inch worm push ups 10 KB deadlifts 10 KB goblet squats 10 swings Conditioning 2 Rounds 0:00-6:00 300 M Run or...
John McGuire
Apr 24, 20251 min read
4/24/25
Warm up Worlds greatest stretch 30 seconds of each Cat cow Side plank Single leg hip bridge Active hang Wall facing squat hold L sit...
John McGuire
Apr 23, 20251 min read
4/23/25
Warm Up Worlds greatest stretch Dynamic movements -High knees -Butt kicks -Side shuffles -Kareoka Endurance Total calories for time...
John McGuire
Apr 22, 20251 min read
4/22/25
WARM UP Worlas Greatest Streteh 1 Minnte Bike 30 Second Hansstand Hold 160 FT walking Lunges STRENETH 15-12-9-6 - Bulding Sets Barbell...
John McGuire
Apr 21, 20251 min read
8/21/25
Warm Up 1 Minute plank #rounds 10 balboas 10 Rear delt flys 30 seconds max Push ups Strength Increase weight each round 15/12/9/6 Bench...
John McGuire
Apr 20, 20251 min read
8/19/25
Warm up Worlds greatest stretch 300 m run 30 second Active hang 30 second wall facing squat hold Prep Deadlift Thruster Pull ups Hyrox...
John McGuire
Apr 18, 20251 min read
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