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5/6/24 front squat/ Roe

Warm up Worlds greatest stretch

10 PVC pass-throughs 10 overhead squat

10 floor to overheads

strength

Front squat-build a heavy 2

Max pull ups between sets

barbell row-build a heavy 2

Max dips between sets

Extra

20s

Back squat dumbbell bench

Dumbbell row

*Hyrox athletes must run 400 m immediately after each movement

 
 
 

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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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