11/2/24

WARM UP

Worlds Greatest StreTch

5 Inch Worm Inch Push Ups

5/5 Floor Wipers

5 Goblet Squats

HYROX

partition However You Want

using a partner is an option

Minute, STOP and perform

15/10 calories bike, row or ski

80(40/40) Goblet Lunges 53/35

70 Burpees

60 KB high pulls

50 Swings

4o Goblet Squats

30 KB Clean+ Presses

20 KB Clusters

10 Devils presses with plats 45/25

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