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

Recent Posts

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 3 rounds 1 minute of each Ski Bike row Conditioning 3 rounds 1 minute of each No rest between movements Double dumbbell, clean...

Warm up World’s greatest stretch 15 floor to overheads 15 air squats 15 barbell clean and presses 30 second active hang 20 second L sit...