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4/30/25

Warm up

30 seconds of each

Down dog

Pigeon

Couch


Endurance

Scale-1 round

Rx-2 rounds

Rx+-3 rounds


0-8:00

1/2 mile run or 40/32 cal bike

Max meter ski IRT

8:00-10:00

Rest

10-18:00

1/2 mile run or 40/32 cal bike

Max meter row IRT


Post total meters

 
 
 

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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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