Warm up
World’s greatest stretch one minute each side
One minute row
One wall walk
One minute bike
Three wall walks
Strength
Back squat 3x4
Strict press 3x4
Strict pull-ups/ negatives 3-5x3
Extra
3-5 rounds
50ft Sled Pull
12 Alt DB Snatch (50/35)
25 Unbroken Wall Balls (20/14) Five pull-ups every break
200m Ski
warm up 20 ft walking inch worm push ups 10 goblet squats 10 goblet walking lunges 10 db push presses For Time: 50-30-10 Cal Bike Wall Balls (20/14) Dual KB Front Rack Lunge (53/35 x 2) DB Push Press
Warm up 200 meter run 10/7 cal bike 200 meter run Conditioning Every 5:00 x 6 15/10 Cal Bike 60 ft Sled Push 225/180 200m Run/ ski or row Rest in time remaining *Hyrox athletes must run each round
Warm up With an empty barbell 7 reps of each Deadlift Row Clean Front squat Strict press Good morning Back squat Strength-Giant sets 2 Double kb clean n presses-AHAP 2 back squats-Til heavy 2 4 strict
