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3/16/23

Warm up

1/2 mile run

1 minute handstand hold

1/4 mile run

30 second handstand hold


Strength

Push press-Build a heavy 2


Conditioning

1/4 mile run

100 sit ups

1/4 mile run

80 barbell push presses 45/35

1/4 mile run

60 sit ups

1/4 mike run

40 thrusters 45/35

1/4 mile run

20 sit ups

 
 
 

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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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