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1/8/24

WARM UP

* HYROX ONLY → Mile Run Pre Worm Up

Worlds Greatest Stretch

Dynamic Dills -

High Knees

Bus Kicks

Side Shuffles

High Kicks


Interval - Run, Bike, Row or SKi

(Hyrox must run)

5 Rounds

90 Seconds Slow

30 Seconds Fast


Endurance

10 Rounds or 25 minutes

3 Bupees

6 Cal Ski

3 Buspees

9 Cal Bike

3 Bupees

12 Cal Row

 
 
 

Recent Posts

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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...

 
 
 
6/6

Rx+3 xs Rx 2xs Scaled 1x 1000 m run 30/24 cal ski 800 m run 30/24 cal row 600 m run 30 burpee pull ups 400 m run 30 (15/15) sandbag lunges 200 m run 30 dbl db thrusters

 
 
 
6/4

5 rounds-Building sets 8/8 single arm landmine presses 10 dbl kb swings 12 kb high pulls Amrap7 100 meter run 10 med ball over shoulder 100 meter run 10 med ball squats

 
 
 

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