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 number by 2.5

And complete for time

Incline, dumbbell bench press

Build a heavy 12

Then one fire set of 20

Chest supported double dumbbell row

Build a heavy 12

Then one fire set of 20

Double dumbbell strict press

Build a heavy 12

Then one fire set of 20