Warm up Burgenor warm-up Strength Build a heavy 5 reps of each without releasing bar Power clean Front squat Push press then Delta 1...

Hyrox 1 mile run Then 5 rounds 5 burpees 50 ft bear walk 5 burpees 40 ft seated rope pull 225/180 5 burpees 30 double db thrusters...

Warm Up Worlds Greatest Stretch 30 Seconds Of Each Wall Facing Squat Hold Active Hang Cat Cow CONDITIONING WorK 1:30 Rest 30 Seconds 3...

WARM UP Worlds Greatest Stretch 10 Rear Delt Fly"S 30 Second Plank 10 Goblet Squats 5. Negative Push Ups 5/5 Split Squats STRENGTH GIANT...

WARM UP worlds Greatest Stretch 100 M Jog 5 Inch worm Push ups 5 Cal Bike 100m Run ENDURANCE 10 Rounds or 40 Minutes 400m run 10/7 Cal...

WARM UP 1 Minute Row - Slow 30 Sec Hip Bridge 30 Sec Hollow 1 Minute Row - Fast CONDITIONING Tabata-calorie row Rest 1 minute Tabata-Dips...

WARM UP Worlds Grentest Stretch 30 Seconds of Each Active Hang Squat hold Cat Cows STRENGTH Barbell Row- Heavy 8 A B A A - AMRAP2 5 Push...

Hyrox AMRAP30 10 cal row-increase one calorie each round 2 (1/1) Pistol Squats-increase two reps each round 2/2-3/3-etc 10 cal...

Warm up 45 seconds of each Goblet squat hold Side plank-each side Conditioning Spend 90 seconds at each station Rest 30 seconds between...

WARM UP Words Greatest Stretch 5 Cat Cows 5 Floor Wipers 5 Goblet Squats 5/5 Single Arm Rows STRENGTH KBClusters- Heavy 8 Progress to...

WARM We 100 M Jog Worlds Greatest Stretch 100 M Run ENDURANCE AMRAP40 Partrer A-400 M Run- Timer Parner B-20 KB High Pulls + Max Cal Ski...

WARM UP AMRAP4 4x Cat-Cows 8 x Push Ups with Shoulder Taps 12х V ups 16(8/8) Lateral Lunges CONDITIONING with a partner For 10 Minutes...

WARM UP Worlds Greatest Stretch 10 KB Deadlifts 10 Cat Cows 10 / 10 Single Leg Deadlifts 10 Push ups STRENGTH GIANT SET 10 Alternating...

Warm up Worlds greatest stretch Then 3 rounds 5 kb clusters-Increase weight each round 100 meter run then 3 rounds 5 deadlifts-increase...

Warm up 10 minutes mixed cardio Conditioning 3 rounds Work 90 seconds Rest 30 seconds Station one 10 floor overheads 5 plate hop Burpees...

WARM UP Worlds Greatest Stretch 30 Seconds Of Each Dead Hang Side Plank Goblet Squats Active Hang KB Swings STRENGTH Strict Pullups Heavy...

WARM UP 40 Seconds Of Each Cat Cow Floor Wipers SKi Inch Worm Push ups Row ENDURANCE In 20 minutes 1 Mile Run 40 DB/KB CLusters 35s/25s...

WARM UP 2 Rounds 5 Cal Bike 5 Cal SKi 5 Cal Row CONDITIONING en A -B-A-B Rest 2 Minutes Between A ln 5 Minutes 100M walking Lunges 45/25-...

WARM UP Worlds Greatest Stretch 10 Cat Cows 10 Wall Facing Squaits STRENGTH 20 Minute Running Clock Start light Add weight to each...

HYROX-PFT 1000m Run 50 Burpee Broad Jumps 100 Stationary Lunges (Fully Extended) 1000m Row 30 Push Up (Hand Release) 100 Wallballs 14/10