Warm up 200 meter run 10 second active hang 5 inch worm push ups 3 negative pull ups Hyrox 20 rounds or 1 hour Ascending ladder 400 meter...

Warm up 10 minutes mixed cardio Conditioning 4 rounds 1 minute work 30 seconds rest Cal row Plate loaded reverse lunges Dbl db push...

Warm up Worlds greatest stretch Burgenor warm up Strength Giant set 3 long jumps 6 front squats -Til heavy 6 Max pull ups Giant set Max...

Warm up Worlds greatest stretch 10 goblet squats 5 inch worm push ups 10 kb clusters Endurance Amrap25 100 ft plate push 500 m row or run...

Warm up Dybamic drills 20 ft of each High knees Butt kicks Side shuffles Kareoki Walking lunges Straight leg kicks Conditioning 4 rounds...

Warm up Worlds greatest stretch One minute bike One minute ski Strength Back squat build a heavy nine Then three rounds 5 back squats...

Warm up 200 meter run 200 meter row 20 sec active hang 10 burpees 10 goblet squats Hyrox AMRAP50 10 pull ups-Kipping is ok 20 push ups 30...

Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes...

Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max...

Endurance Delta 1 round 1500 m row 1500 m ski 60/42 cal bike 2 rounds 1000 m row 1000 m ski 40/28 cal bike 3 rounds 500 m row 500 m ski...

Warm up 200 m run 20 sec goblet squat hold 20 second handstand hold 5 strict push ups 10 wall ball Conditioning 4 rounds On a 4 minute...

Warm up 7 reps of each Romanian dead lift Barbell row Front squat Strict press back squat Strength Back squat-build a heavy six Then...

Warm up 1 min of each Ski Bike Row Worlds greatest stretch Spend five minutes practicing all kettlebell exercises in the workout Hyrox...

Warm up 5 minutes mixed cardio Conditioning work 1 minute Rest 30 seconds Four rounds Plate loaded, walking lunges Sit ups Floor to...

Warm up 1 minute row 30/30 second side plank 20 kb swings 10 (5/5) bottoms up presses Strength Giant sets 3/3 db snatch 2 bench...

Warm up 1 minute bike 30 sec wall facing squat hold 5 inch worm push ups 10 goblet squats Endurance 3-5 Rounds: 15/10 Cal Bike 10 Burpee...

Warm up Dynamic warm up drills 20 ft of each High knees Butt kicks Straight leg kicks Side shuffles Kareoki Conditioning 4-6 rounds HARD...

Warm up Worlds greatest stretch 10 PVC pass-throughs 10 overhead squat 10 floor to overheads strength Front squat-build a heavy 2 Max...

warm up 20 ft walking inch worm push ups 10 goblet squats 10 goblet walking lunges 10 db push presses For Time: 50-30-10 Cal Bike Wall...

Warm up 200 meter run 10/7 cal bike 200 meter run Conditioning Every 5:00 x 6 15/10 Cal Bike 60 ft Sled Push 225/180 200m Run/ ski or row...