WARM UP 30 second handstand hold 30 second dead hang 30 second wall sit Then 3 rounds 5 kb clusters (clean-thruster) 5 Dead to active...

Warm up Worlds greatest stretch 5 minutes mixed cardio Conditioning Every 10 minute for three rounds 1/4 mile run 500/400 meter row 1/4...

WARM up 10 Cal Row 10 Cal SKi 10 Cal Bike 20 Sec Dead hang 20 Sec Handstand Hold 20 Sec Split Squat Hold STRENGTH 20s - Go tor PR°S Close...

Endurance 1/2 mile run 100/100 flutter kicks 100 heel elevated air squats 100 ft bear walk 1 mile run 100 ft bear walk 100 heel elevated...

WARM UP Worlds Greatas Stre'et 200 m Row 2.00 m Run 200 M Row CONDITIONING 4 Rounds 0:00 2 Minute Cap 10 Single Arm Rows -Left 50/35 5 DB...

Warm up 30 seconds of each Superman hold Side plank left Aide plank right Hollow hold 10 floor to overheads Then 3 rounds 3 inch worm...

Warm up World’s greatest stretch 1 minute row 30/30 sec side plank 5/5 single arm clean n presses, balance on q leg Strength Barbell...

Warm up 10 minutes mixed cardio World’s greatest stretch Conditioning Mixed Tabata Mountain climber with sliders Gorilla rows Calorie...

WARM UP Worlds Greatest Stretch Then 2 Rounds 1 Min Bike 1 Min SKi Then 30 See L-Sit 30/30 Sec Split Squat Hold STRENGTH Bulgarian Split...

ENDURANCE Delta 1 round 75 double unders 50 high swings 35/25 25 incline leg raises 2 rounds 60 double unders 40 high swings 35/25 20...

WARM UP 2 Rounds 10/7-Cal Bike 100 M Run 10 v-ups WORLDS GREATEST STRETCH CONDITIONING 3 Rounds - AMRAP4 10 Pull Ups 2o Barbell Strict...

Warm up 3 rounds 10/7 cal row 20/20 second side plank 3 burpee high jumps to a target Strength Deadlift or clean build a heavy 3 Then ABA...

HYROX For time Accumulate the following work in any order 1000 ft plate push 270/225 Run 2 miles 3000 meter row

Warm up 3 rounds 15 ball slams 10/10 split squats 5/5 single arm db clean n presses Conditioning 0:00 2 minute cap 30 barbell clean n...

Warm up 3 rounds 5/4 Cal Bike 5 Box Jumps 5/5 Bottons Up KB Bench Press STRENGTH CIANT SET Max Pull Ups Bench Press → Heavy 2 5/5 Lateral...

ENDURANCE AMRAP40 3 Buspees 5/5 Med Ball Stop Ups 20/14 3 (mpees 10 Calorie SKi 3 Buspees 15 KB High Pulls 35/25 3 Bupees

Warm up One minute row slow 30 second handstand hold One minute row fast 5 inch worm push-ups Conditioning Three rounds 0:00-2:00 20...

Warm up 1 minute bike Worlds greatest stretch 30/30 second side plank Strength Back squat-Build a heavy 2 Then 5x1@80% superset with max...

HYROX-Triple Threat Endurance preview 1/2 mile run or 40/32 cal bike 1000 m ski 1/2 mile run or 40/32 cal bike 1000 m row 1/2 mile run...

WARM uP 5 Minntes Mixed Cardio Worlds Greatest Stretch 5/5 Knees over Toes Split Squats 5 Inch worn Push ups CONDITIONING 1 minute on 30...