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12/27/24

Warm up

3 rounds

bike slow 50 seconds

Bike fast 10 seconds

3 rounds

Row easy pace 40 seconds

Row fast 20 seconds


Conditioning

15-12-9-6-3 7 minute cap

Cal bike

Strict pull ups


Rest 3 minutes


15-12-9-6-3 7 minute cap

Cal ski

Hang power cleans 95/65


Rest 3 minutes


15-12-9-6-3 7 minute cap

Cal row

Ring dips

 
 
 

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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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