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12/3/24

WARM UP

Worlds Greatest Stretch

2 Rounds

5 Cal Bike

5 Cal Ski

5 Inch wormPush Ups


STRENGTH

5 Rounas

Min 1 - 5 Strict Presses - Build Weight

Min 2-5 Pull ups - Build weight

Min 3 - 5/4 Cal Bike - As Fasi As Possible


CONDITIONING

2 Rounds

0:00 - 3:00

AMRAP3

10 Floor to Overheads

5/4 Cal Bike

3:00-5:00 - Rest

5:00 - 8:00

AMRAP3

10(5/5) Step Ups

5 Burpees

8:00 - 10:00 - Rest

 
 
 

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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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