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5/5/25

WARM UP

Hyrox only, →400 m run Easy pace

Worlds greatest stretch

3 rounds

30 Second Hand Stand Hold

20 rush ups

10D8L kB deadlifts

+ 100 M Farmers carry


STRENGTH - Building Sets

15-12-9 -DB strict Press

15-12. 9- skull Crushers

200 m SKi - For Time

9-6-3 Power Clean

15-12-9 - Hammer curls

200 M Row - For Time


EXTRA

DB Stiet Press- Hear 9

Power clean - Heavy 3


Hyrox

- Practice Sled Pull

 
 
 

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4/18/23 strict press 10 x 3

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...

 
 
 
12/6/25

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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