top of page

3/14/24 front squat/ row

Warm up

30 second L hang

30 second handstand hold

30 seconds wall facing squat hold


3 rounds

3 weighted or negative pull ups

6 wall facing squats

9 inch worm push ups


Front squat 3x4

Barbell row 3x4


Back squat

Strict press

DB row


Alternating guerilla rows 3x12/12

Knees over toes split squat 3x12-15

GHD sit ups 3x10

53 views0 comments

Recent Posts

See All


Endurance 5-8 rounds Run, ski or row (mix it up) 400 meters-Push the pace and record times 2 minute rest between Hyrox athletes Must run all 8 rounds Pay attention to what round you break your pace


Warm up 200 m jog easy pace greatest stretch ever 1 minute each side 200 m run, moderate pace 20 goblet squats 200 m run as fast as possible Conditioning Every other minute x 10 rounds 40 ft plate pu

4/22/24 back squat/ strict press

Warm up World’s greatest stretch one minute each side One minute row One wall walk One minute bike Two wall walks 30 second wall facing squat Three wall walks Strength Back squat 3x4 Strict press 3x4


bottom of page