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12/15/22

Warm up

5 inch worm push ups

10 cal bike

15 sec dead hang

20 sit ups

25 second active hang

30 second handstand hold


Grinder

AMRAP30

3 handstand push ups

3 chest 2 bar pull ups

3 box jump overs 24/20

9/7 cal bike


Strength

Strict press-Heavy 6


 
 
 

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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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