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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

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...

find a 32 or one rep max of Power cleaners Deadlifts-optional Make up any test you missed Extra AMRAP7 30 wall ball 20/20 lunges 10 knees to chest

Endurance testing Test one 1000 m row for Time Test two 1000 m ski for Time Test three 12 minute run for distance Or Seven minutes max Burpee’s