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3/19/25

Warm up World’s greatest stretch

Dynamic movements

Endurance

For Time

1000 m run 50/40 cal bike

1000 m row 1000 m run 50/40 cal bike

1000 m ski

Hyrox athletes Delta

One round 1000 m of each

Run row ski Two round

800 m each of each

Run row ski

Three rounds 600 m of each

Run row ski

Four rounds 200 m of each

Run row ski

Five rounds 200 m of each Run row ski


 
 
 

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Back squat- 1x5 with a pause 1x20 empty bar Build a heavy3 Then 3x1@90-100% 2-4 rounds 500 m row 20 double kettlebell deadlifts 100 m farmers carry 1 minute sprint on bike at high resistance (20+)

 
 
 

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