Warm up With an empty barbell 7 reps of each Deadlift Row Clean Front squat Strict press Good morning Back squat Strength-Giant sets 2...

Warm up 200 meter jog Then dynamic warm up drills 20 ft of each High knees Butt kicks Side shuffle Bear walk Walking lunges Straight leg...

Warm up 200 meter run 1/1 min greatest stretch ever 5/5 walking lunges 5 inch worm push ups 5 Rounds: 500m Run *Movement 500m Run 2 Mins...

Warm up 1 min row 1 min ski 5/5 single leg deadlifts 5/5 siplit squats 5 negative push ups Strength Giant set 1 Deadlift-Build a heavy 4...

Warm up 1/4 mile run 20 ft walking lunges 10 hanging leg raises Hyrox 2-3 rounds for time 500m Ski/Row 100ft or 25m KB Lunge (50/35 x 2)...

Warm up 1/2 mile run 10 barbell deadlifts 10 rows 10 cleans 10 front squats 10 strict presses 10 back squats Conditioning Every 3:30 x 5...

Warm up 5 rounds 5/4 cal bike 10 v ups 15/15 side planks Max chin ups Strength Giant set 2 box jumps as high as possible 4 barbell...

Endurance 5-8 rounds Run, ski or row (mix it up) 400 meters-Push the pace and record times 2 minute rest between Hyrox athletes Must run...

Warm up 200 m jog easy pace greatest stretch ever 1 minute each side 200 m run, moderate pace 20 goblet squats 200 m run as fast as...

Warm up World’s greatest stretch one minute each side One minute row One wall walk One minute bike Two wall walks 30 second wall facing...

Warm up 200 m run 10 cal bike 10 cal ski Then 2 rounds 15 kettlebell swings 10 kettlebell thrusters HYROX WOD 3X 30/20 Cal Bike 100ft...

Warm up 100 m run 10 second goblet squat hold 5 cal ski 5 kb thrusters 5 Cal bike 1 wall walk 0:00-12:00 AMRAP 15 Wall Balls (20/14) 12...

Warm up 1 minute row 1 minute plank 30 seconds kb swings 30/30 second side plank 5/5 single leg deadlifts Strength-Giant sets 2 long...

ENDURANCE 4-6 rounds 1000 meter run, row or ski 2 minute reat between •Hyrox athletes must do at least 4 runs

Warm up 200 meter run Then 2 xs 10 kb swings 5 inch worm push ups Conditioning 5 rounds 0:00-3:00 10 devils presses 6 box jump overs Max...

Warm up 2 minute row 20 second wall facing squat hold 1 minute bike 20 second handstand hold Strength Giant set 1 Front squat-Building a...

Warm up 200 m run 10 second wall facing squat hold 5 cal bike 5 burpees Then Prep back squat and kb cluster HYROX For Time Solo or IGOUGO...

Warm up 2 rounds 10 cal Row 8 Cal Bike 6 Inch Worm Push Ups Conditioning 3 Rounds 1:00 on/1:00 off Plate Push Rope climb DB Box Step Over...

Warm up 30 second handstand hold 1 minute row 30/30 second side plank Strength Giant sets 4 long jumps 4 back squats -Increase weight...

ENDURANCE-Delta 1 round 1200 meter run 1 minute /1 minute side plank 2 x 900 meter run 45/45 second side plank 3xs 600 meter run 30/30...