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1/30/24

Warm up

10 minute single cardio focus


Endurance

Note-keep intensity at a 7 out of 10

15/12 cal bike

50 wall ball

15/12 cal bike

50 cal row

15/12 cal bike

50 hand release push ups

15/12 cal bike

400 (200/200) meter single arm farmers carry 53/35

 
 
 

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4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
12/6/25

Choose Hyrox or strength Hyrox 800 m sprint 400 m row or ski-Mod pace Reduce the sprint by 100 m each round Reduce the row or ski 50 m each round Strength Pull ups-1 set of max reps Then Multiply that

 
 
 

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