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4/2/25

Warm up

World’s greatest stretch Boot straps 10/10

Lateral lunges 10/10

Walking lunges 10/10


Endurance AMRAP20

500/400 M Row

30/20 Cal Bike

30/30 second side plank


Rest 2 minutes


AMRAP20

400 m run

30/20 cal ski

10/10 floor wipers

 
 
 

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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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