top of page
Search

5/1/24

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

74 views0 comments

Recent Posts

See All

5/18/24

Warm up 200 meter run 200 meter row 20 sec active hang 10 burpees 10 goblet squats Hyrox AMRAP50 10 pull ups-Kipping is ok 20 push ups 30 squats Run, round 1-50 meters, round 2-100 meters, round 3-150

5/17/24

Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes Then In 3 minutes 20 box jumps Max cal ski in the remaining time

5/16/24 barbell row

Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max unbroken dips Extra 4 rounds 10-15 single arm rows 10-15 db in

Comments


bottom of page