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 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
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
Endurance Delta 1 round 1500 m row 1500 m ski 60/42 cal bike 2 rounds 1000 m row 1000 m ski 40/28 cal bike 3 rounds 500 m row 500 m ski 20/14 cal bike
