top of page

5/6/24 front squat/ Roe

Warm up Worlds greatest stretch

10 PVC pass-throughs 10 overhead squat

10 floor to overheads


Front squat-build a heavy 2

Max pull ups between sets

barbell row-build a heavy 2

Max dips between sets



Back squat dumbbell bench

Dumbbell row

*Hyrox athletes must run 400 m immediately after each movement

59 views0 comments

Recent Posts

See All


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


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


bottom of page