Warm up Worlds Greatest Stretch 3/3 Lateral Lunges 300 Meter run 30/30 Second side plank 30 KB Swings-Light Strength 4 Rounds 3/3 Single...

Warm up 30 second hand stand hold 30 secondactive hang Two rounds 10 Rear deal fliys 10 dumbbell curls 10 dips Strength Four rounds 9...

Worlds Greatest Stretch 5 Inch Worm Push Ups 10 Rear Delt Flys 15 Second Squat Hold Strength EMOM7 1 Clean To Overhead Pause Back...

Hyrox athletes Pre-and post workout 1 mile run Warm up 30 seconds of each Hip bridge Hollow Squat hold Superman Split squat Side plank...

Warm Up 1 minute row-slow 1 minute plank 1 minute row-Fast 1 minute floor wipers Strength Incline bench press-build a heavy 2 Then 6...

Warm up World’s greatest stretch 5/5 lateral lunges 10 kettle well sumo high pulse 20/20 second side plank Strength No squat rack Front...

HYROX 3 RFT: 500m Ski/Row 100ft Goblet Lunge (53/35) 100m/ 300 ft Farmer Carry (53/35 x 2) 1000m Run or 50/40 cal bike *Accumulate...

Warm up World’s greatest stretch Conditioning cardio time = hold time Workout 1 21 15 9 Calorie bike Superman hold Workout 2 21 15 9...

WARM UP Worlds Greatest Stretch 30 Seconds Of Each Sing'e Leg Hip Bridge Side Plank Active Hang Then 10 Barbell Clusters STRENGTH Е мом5...

warm up Hyrox-Run 1 mile pre and post workout World’s greatest stretch Dynamic movements Intervals-run, bike, row or ski 2 rounds 4...

WARM UP 1 Minute Row 30/30 Second Side Plank 30 Sec Active Hang 10 DB Skull Crushers 10 DB Bench Presses 5 Negative Chin Ups STRENGTH 4...

WARM UP World Greatest Stretch 10 sec Wall Facing Squat 3/3 Cossac Squats 3/3 Single Leg Deadlifts 30/30 Second Single Leg Hip Bridge...

Warm up Worlds Greatest Stretch 200 Meter Row 5 Goblet Squats 5 Inch Worm Push Ups 5/5 Walking Lunges Fitness Or Hyrox Fitness...

WARM UP 10 Minutes Mixed Cardio CONDITIONING 3 Rounds 1 Minute Jump Rope - Doubles or Singles 1 Minute Wall Sit with DB Curls 1 Minute...

WARM UP Worlds Greatest Stretch With an empty bar 10 Deadlifts 10 Cleans 10 Thrusters STRENGTH Every 90 Seconds x4 3 Clean To Overheads -...

WARM UP Worlds Greatest Stretch Dynamic Warm Up Drills Intervals-Run, Bike, Row or Ski 2 Rounds 1:30 Slow 1 Minnte Moderate 2:30 Fast...

WARM UP 2 Rounds 1 Minute Row 1 Minute SKi 1 Minute Flocr 2 Overheads STRENGTH 3 Rounds 6 Incline Bench Presses-For weight 10 Hand...

WARM UP World Greatest Stretch 10 sec Wall Facing Squat 3/3 Cossac Squats 3/3 Single Leg Deadlifts 30/30 Second Single Leg Hip Bridge...

Warm Up 200 m run 1 minute bike 1 minute ski 10 Goblet squats 10 Kb swings 10 Kb push presses Hyrox For Time: 100/75 Cal Bike or Ski ...

WARM UP 5 Minutes Mixed Cardio CONDITION ING 3 Romas 0:00-2:00 40 seconas Hand To Hand Swings 40 Seconds 1/2 Burpees 40 seconds Russian...