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 push or 5/4 cal bike
200 meter run or row
Rest remaining time
Hyrox athletes must pleat push, and must run
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
