top of page
Search

11/7/24

Writer's picture: John McGuireJohn McGuire

Warm up

Worlds greatest stretch

3 rounds

3/3 lateral lunges

5/5 bottoms up presses

7 hammer curls

9 dead to active hangs


Strength

Back squat-build a heavy 5

Then 3 rounds 3 squats

30 second max wall walks or inch worm push-ups


Strict pull ups- Heavy 5, add weight or scale to the appropriate progression

Then 3 rounds

3 pull ups

50 ft front rack walking lunges (ahap)


Single arm strict press-Build a heavy 5

Then 3 rounds

3/3 strict presses

5 swings (ahap)


Hyrox athletes

5 minute running clock

Sled push gauntlet Rx 385/250 (sled=70 lbs)

Perform a drop set Remove one plate every time your legs fatigue and get right back to work

50 views0 comments

Recent Posts

See All

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...

2/14/25

WARM UP 10 Minutes Mixed Cardio CONDITIONING 3 Rounds 1 Minute Jump Rope - Doubles or Singles 1 Minute Wall Sit with DB Curls 1 Minute...

2-13/25

WARM UP Worlds Greatest Stretch With an empty bar 10 Deadlifts 10 Cleans 10 Thrusters STRENGTH Every 90 Seconds x4 3 Clean To Overheads -...

コメント


bottom of page