Warm up
200 meter jog
Then dynamic warm up drills
20 ft of each
High knees
Butt kicks
Side shuffle
Bear walk
Walking lunges
Straight leg kicks
Kareoka
Endurance
9-12 rounds
200 meter max effort sprint
Rest 90 seconds
Record your times
Mix up row, run and ski
Hyrox athletes must run all 12 times
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...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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